TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 mobilidade quadril ajoelhado
– 20 prancha dinâmica
3x
– 200m run
– 20 swing
– 20 sit up remador
TÉCNICA
3x
– 05 high pull clean
– 05 muscle clean
– 10 prancha dinâmica
Emom 6’
– 04 Hang clean
– 08 push up
WOD
For time – cap 9’
– 06 pull up
– 09 clean
– 150/200 du
– ”””””
– 09 pull up
– 12 clean
– 100/150 du/su
– ”””””
– 12 pull up
– 15 clean
– 75/100 du/su
– ””””
Rest 1’
For time – cap 4’
– 20/40/60 clean in jerk