Weightlifting
- Squat clean find the weight max of day
- Front Squat + Jerk – 80% x (2+2) x 2, 90% x (2+1) x 3 (from rack)
- Complex: Power clean + push jerk (2+2×5) 90%
EMOM 12 minutos
- Even minute: 10 front rack lunges (60/45kg)
- Odd minute: 10 burpee over bar
3m rest…
EMOM 14:
- Even minute: Partner band sprint 50m
- Odd minute: Heavy Sled Drags 20m
3m rest…
EMOTM 32 minutos
- Minute 1: 15 Toes to bar
- Minute 2: 2 Legless rope climbs
- Minute 3: 5 Stric hspu and 5 chest to bar
- Minute 4: 10 Box jump over
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