SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 stiff sentado
– 20 elevação quadril solo
5x
– 05 SHOUTTLE run (10m)
– 10 wall ball
TÉCNICA
2×5
– pull clean
– high pull clean
– power clean
Ex10
– hollow hock
– toes to bar sentado
– kipping
Emom 5×2’
– 10 clean
– 15 toes to bar
WOD
Emom 5×2’
– 10 clean in jerk
Rest
– máximo de burpees to plate
Rx 50/35 Kg
In 40/25 kg
Sc 30/15 kg