Segunda feira 19/10

Barbell’s Club – Snatch 

5X3+3 snatch press/overhead squat
5X3 snatch press balance
5X3+3 hang muscle snatch+overhead squat
5X3+3 snatch Pull + hang snatch
5X3 snatch

Terça feira 20/10

5 rounds:

500mts row

2 rounds: 
6 deadlift
9 Box jump

2 rounds:
15 sit ups 
30 scissor 

Quarta-feira 

AMRAP 
2′ double unders 
2′ jump lunges 
2′ Pull ups
4 rounds

Quinta-feira 

Barbell ‘s Club – Clean & Jerk

5X3+3+3 muscle clean, front squat, press
5X3 hang cluster 
5X3+3 front squat+Jerk balance
5X3 clean & Jerk 

Sexta-feira 

Educativo handstand 

5 rounds:
30 kettlebell swing
30 sumô Deadlift high Pull 
30 burpees

Sábado 
150 wall ball
90 double unders
30 muscle up