TRABALHO DO DIA

Thursday



Treino 4. Quinta feira

 Mobility
Quadril

Warm up

 2x

 10 KB Single leg RDL (each leg)
5 Hang Muscle clean
10 V- ups

 1x 

 5 Deadlifts 55%
10 V- ups

 1x 

 5 Deadlifts 65%
10 V- ups
Skill

 Deadlift

 0' - 45''

 3 *Deadlifts @75%

 45'' - 1' 30''

 5 *Deadlifts @75%

 1' 30'' - 2' 15''

 7 *Deadlifts @75%

 Rest 3' and repeat 

 *DL UNBROKEN
WOD

 For Time

 12 Hang P. Clean 135/100 lbs - 61/45 kg
15 T2B
10 Step up over 24-24/16-16 kg (farmer grip)

 15 T2B
10 Step up over
9 Hang P. Clean

 10 Step up over 
6 Hang P. Clean
15 T2B

 Cap 10'

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