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
20′: Metcon (Time)
For Time CAP 20′:
16-14-12-10-8-6-4-2
Push-up
Squat Clean (Goblet Position)
Object Jump
10 Alternate Hang Power Clean & Jerk