Kamon – Kamon Start
Warm-up
8′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Weightlifting
6′: Press to Jerk
6′ E1,5MOM (4X)
4×3/3 @ Ktb/Db
Press to Jerk https://www.youtube.com/watch?v=ymUjHTC74tM
Weightlifting
12′ : Hang Power Clean & Jerk
12′ E2MOM (6X)
10 Ktb/Db Hang Power Clean
8 Burpees
Hang Power Clean https://www.youtube.com/watch?v=4GMiNI504iE
Push Jerk https://www.youtube.com/watch?v=VrHNJXoSyXw
Strength
10′: Push Press
10′ E2,5MOM (4X)
10/10 Ktb/Db Z Press
10 Push-ups
Z-Press https://www.youtube.com/watch?v=wce-elEhBHw
Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk