DL

Aquecimento: 3' Jump Rope + 2x(15 Walking Lunges + 15 Push-ups + 15 Sit-ups Butterfly) + Mobilidade

Força:
Jerk Behind the Neck + Jerk - 3x(1+1)
Mid-Hang Power Clean  3x5
Snatch Balance 3x3
Back Squat 5x3

WOD

Run 300 Mts
21 Deadlift (80 kgs)
21 Push-ups
Run 300 Mts
15 Deadlift (80 kgs)

15 Push-ups
Run 300 Mts
9 Deadlift (80 kgs)

9 Push-ups

Adaptações: Baixar a carga do Deadlift / Push-ups de joelhos

" Push Yourself Beyond Limits "