TRABALHO DO DIA

Friday 




Treino 5. Sexta Feira 

Mobility and Warm up

Ankle, Hip and shoulders

then 


Hang clean and push jerk (technique)

Strength 


4 RDS

1 *Pause front squat + 3 front squat 

*3-4 seconds 


4 RDS

6 - 12 Ring dip or Dip in box 


Conditioning 

3 RDS

6 Hang clean & Jerk @145/100 lb - @65/45 kg

12 Toes to bar 

24 KB Step up @24/16 kg

then 

max reps in the remaining time of 

Squat clean 


Time 13’

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