1º wEEK Friday

BW 82kg
13.4 BF
58.1 Water

warm up  OLY sklii + h.clean e jerk

SKILL
20strict pullups ( 2 CTB strict each 30sec)
20strict HSPU ( didi emom 20min 1 rep with deficit)


Tech.

C&J (full clean)

40%x9
44%x7
50%x5
55%x3

Aerobic Intervals ( https://cfbrasil.tumblr.com/image/166854620002 )

Row 4min
rest 1min
x4

I put the damper i little down  in last two set - feel better

Accessories - i forget to do!

2rds  DB Thruster
front squat with hold