SGUNDA-FEIRA TERÇA-FEIRA QUARTA-FEIRA QUINTA-FEIRA SEXTA-FEIRA SABADO

A) Front Squat Metcon CORE Clean Snatch

5 Front Squat @ 55% For Time 45’ AMRAP 7’ 4 x 3 Tall Power Clean 2 Muscle Snatch @ 45%
3 Front Squat @ 65% 3 Rounds 45” Front Plank @50% 2 Muscle Snatch @ 50%
1 Front Squat @75% 10 Deadlift (102/70) 40 Hollow to Alt V-ups Rest 1’/ set 2 Muscle Snatch @ 55%
5 Front Squat @ 65% 10 Bar Muscle Ups 2 Muscle Snatch @ 60%
25 Sit ups
3 Front Squat @ 75% Rest 1’
1 Front Squat @ 85% -rest 2 minutes- 15 Back Extension
1 Front Squat @ 90%
Rest 1’ 2 Rounds For Time
20 Hang Power Clean (60/45)
20 Chest to Bar Pull Ups

-rest 2 minutes-

60 Shoulder to Overhead
(60/45)
60 Pull Ups
Realizar com a carga o mais
próximo possível do
recomendado

B) DeadLift T2B Clean Snatch

5 Deadlift @ 55% EMOM 12’ 3 Power Clean @ 55% 3 Power Snatch @ 55%
4 Deadlift @ 65% M1. 5 Strict T2B 2 Power Clean@ 65% 2 Power Snatch @ 65%
3 Deadlift @ 75% M2. 12 T2B 1 Power Clean @ 75% 1 Power Snatch @ 75%
2 Deadlift @ 80% M3. 24 D.U. ou 48 S.U.
3 Power Clean @ 65% 3 Power Snatch @ 65%
1 Deadlift @ 85% M4. Rest’
1 Deadlift @ 90% 2 Power Clean @ 75% 2 Power Snatch @ 75%
Rest 1’ 1 Power Clean @ 85% 1 Power Snatch @ 85%
1 Power Clean @ 90% 1 Power Snatch @ 90%
Rest 1’ Rest 1’

C) AMRAP 13’ AMRAP 12’ 10 Rounds - For Time 12’ 4 Rounds - For Time 12’
10 Sit Ups 2 Rope Climbs 8 alt Pisltols. 400m Run
12 Box Jump/Step Down 10 Ktb Walking Lunge (22/16) 8 Alt Db Snatch (22/16) 16 Front Rack Lunge
(60/50) 20 Ktb Swing (22/16) (50/35)
14 Ktb Power Snatch (22/16)