AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
3x
– 10 swing
– 10 squat kb
– 20 panturrilha
3x
– 10 hollow hock
– 10 Superman
– 10 V.sit up
3x
TÉCNICA
back squat
– 3×8/70%
– 3×6/80%
Deadlift
– 3×8/70%
– 3×6/80%
WOD
For time – cap 10’
5x
– 01 ROPE climbe
– 03 clean in jerk
– 30/60 du/su
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg