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
15′: Metcon (AMRAP – Rounds and Reps)
AMRAP 15′
6/6 Object Squat Clean & Jerk
15 Burpees Over the Object
30 Sit Ups