QUINTA SEXTA

EMOM 10' -- A CADA 2': EMOM 10' -- A CADA 2':

HANG HIGH PULL CLEAN + POWER

SNATCH PULL + POWER SNATCH + OHS
CLEAN + HANG POWER CLEAN

5 X 2 + 2 + 2 - 75% 5 X 2 + 2 + 2 - 75%

EMOM 10' -- A CADA 2': EMOM 10' -- A CADA 2':

SQUAT CLEAN + HANG SQUAT SQUAT SNATCH + HANG SQUAT

CLEAN SNATCH

5 X 2 + 2 - 75% 5 X 2 + 2 - 75%

FORTALECIMENTO FORTALECIMENTO

PUSH JERK BACK SQUAT

5 X 3 - 85% 5 X 3 85%

FRONT SQUAT RING DIP

5 X 3 85% 5 X 6-8

DEADLIFT BENCH PRESS

5 X 3 85% 4 X 10

WOD FOR TIME WOD 10 RFT

100-80-60-40-20 5 OHS

DU 10 BURPEES OVER THE BAR

CLEAN & JERK 85-90% 15 T2B

10-8-6-4-2 200M RUN

250 M ROW ENTRE ROUNDS