TRABALHO DO DIA

 Thursday





Treino 4. Quinta Feira


Mobility and Warm up

Hip and shoulders

then

Barbell hang squat clean

Press

Strength

Shoulder press

5 - 5 - 3 - 3 - 1


Conditioning

0 - 6'
3 rds
12 Step up body weight
7 Hang squat clean @135/95 lbs - 61/42 kg
Completou! Congratulations, continue to
2 rds
14 KB Step up - add 1 kb 16/12 kg
5 Hang squat clean @175/110 lbs - 80/50 kg
until minute 11
Completou! Congratulations, continue to
2 rds 
16 KB Step up 
3 Hang squat clean @200/135 lbs - 90/61 kg
until minute 16
Completou! Congratulations, continue to
1 rd
18 KB Step up - add + 1 kb 16/12 kg
1 Hang squat clean @220/155 lbs - 100/70 kg
until minute 19

**If you don't complete within the time window, the game is over for you.

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