TERÇA
AQUECIMENTO
Emom 9’
– 1’ mobilidade punho barra back
– 1’ mobilidade quadril agachado barra back
– 1’ hollow hock isométrico
Emom 4’
– 10m front lunge
– 10 sit up abmat
Rest 1’
Emom 4’
– 10 burpees over he bar
TÉCNICA
2×5
– high pull clean
– power clean
2×10
– ativação trapézio barra
– prancha dinâmica
Emom 4’
– 02 Hang high pull clean
– 02 Hang clean
Rest 1’
Emom 4’
– 10 hspu
WOD
Individual/dupla/trio
For time – cap 9’
– 06/09 Mu/pull up
– 12/15 clean
– 150/200 du/su
– —————
– 09/12 Mu/pull up
– 15/18 clean
– 100/150 du/su
– —————
– 12/15 Mu/pull up
– 18/21 clean
– 75/100 su/du
Rest 1’
For time – cap 4’
– individual 20 clean in herk
– dupla 40 clean in jerk
– trio 60 clean o jerk
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg