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 (AMRAP – Reps)
E2MOM (12x)
1. 24 Alternate ktb/Db Hang Power Clean & Split Jerk
2. 2x (5/5 Ktb/Db Push Press + 1/1 Devil Press)
3. Max Sprawl over the Ktb/Db
Score = Sprawl