WARM UP
Mobilidade e ativação- 2x
8 Squat full rotation
8/8 Addutor rock Back
.
3 ROUNDS
3 Front squats
3 Push Press
3 Thrusters
15 D.U/ 20 S.U
 

 

TÉCNICA
Front Squat
8 reps – leve
5 reps – moderado
4×3 reps – 75%
REST 1’30”
 

 

WOD
AMRAP 7′
36 D.U/ 48 S.U
24 Sit Ups
12 Thrusters (20/15kg)
.
REST 2′
.
AMRAP 7′
24 D.U/ 38 S.U
18 Sit Ups
12 Thrusters (20/15kg)