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
Strength
10′: Shoulder Press
10′ E2,5MOM (4X)
3×5/5 Ktb/Db
8/8
*aa tempo 3020
Metcon
10′: Metcon (Time)
For Time CAP 10′
10/10 Thrusters Ktb/Db
20 Alternate Sumo Deadlift High-Pulls Ktb/Db
10/10 Push Jerks Ktb/Db
10/10 Overhead Squats Ktb/Db
10/10 Front Squats Ktb/Db
4 Burpees at the top of each minute