TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho barra back
– 10 bom dia
– 20 mobilidade quadril agachado barra back
3x
– 10 prancha tocando solo
– 10 sit up total
– 10 sit up infra
TÉCNICA
3×5
– high pull clean
– power clean
– front squat
Emom 5’
Complex
– 02 Hang high pull
– 02 Hang clean
– 02 front squat
WOD
For time – cap 30’
– 500m run
– 10 clean
– 10 toes to bar
– ”””
– 400m run
– 15 clean
– 15 toes to bar
– ”””
– 300m run
– 20 clean
– 20 toes to bar
– ”””
– 200m run
– 25 clean
– 25 toes to bar
– ”””
– 100m run
– 30 clean
– 30 toes to bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg