WARM UP
Mobili.+ Ativa.- ombros/posterior
.
AMRAP 6′
8 Seated Press (2db/Kb)
3 Shuttle Run
6 Push Press (2db/kb)
2 Shuttle Run
 

 

TÉCNICA
JERK DRILLS
5 Sets
2 Jerk Drive + 1 Split Jerk
.
>A cada 2′
>Progressao de carga
 

 

WOD
For time – CAP
500m Run
1x DB Complex
400m Run.                      Db Complex:
2x Db Complex.               3 Front squats +
300m Run.                          3 Push Press +
3x DB Complex.                3 Push Jerk
200m Run
4X Db Complex
100m Run
5x Db Complex