Recovery

Aquecimento: Run 1 Km + 5' Piramide ( 1 Squat + 1 Push-ups + 1 Sit-up.. 2+2+2.. 3+3+3..)

Força:
Snatch 2x2 (100% - 90%)
Clean and Jerk 2x (2+1) (100% - 90%)
Front Squat 3x3 (100% - 95% - 90%)
Sumo Deadlift High Pull 3x6 (100% - 95% - 90%)

Rest

" Push Yourself Beyond Limits "