Kamon – Kamon Start
Warm-up
5′: Clean Warm-up (No Measure)
10 Rotações de punho pra cima e pra baixo
10 Rotações de cotovelos pra cima com bastão
10 Front Squat
5 Dip + Pull + High Pull + Muscle
5 Dip + Pull + High Pull + Power
5 Dip + Pull + High Pull + Squat
5 Hang + Pull + High Pull + Muscle
5 Hang + Pull + High Pull + Power
5 Hang + Pull + High Pull + Squat
5 Tall Clean
Metcon
24′: Metcon (Time)
For Time CAP 24′
5/5 Ktb/Db Hang Power Clean & Jerk
40 Sit Ups
40 ktb/Db Box Step-Ups
40 ktb/Db Push Presses
5/5 Ktb/Db Hang Power Clean & Jerk
30 Sit Ups
30 Ktb/Db Box Step-Ups
30 KtbDb Push Presses
5/5 Ktb/Db Hang Power Clean & Jerk
20 Sit Ups
20 Ktb/Db Box Step-Ups
20 Ktb/Db Push Presses
5/5 Ktb/Db Hang Power Clean & Jerk
10 Sit Ups
10 Ktb/Db Box Step-Ups
10 Ktb/Db Push Presses