SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade quadril ajoelhado
– 20 prancha dinâmica
3x
– 03 shuttle run (40m)
– 10 push up
– 15 squat
TÉCNICA
Back squat
– 5×8/70%
WOD
for time – cap 30’
– 500m run
– 21 clean
– 21 pull up
– ”””
– 400m run
– 18 clean
– 18 pull up
– ”””
– 300m run
– 15 clean
– 15 pull up
– ”””
– 200m run
– 12 clean
– 12 pull up
– ”””
– 100m run
– 09 clean
– 09 clean
Rx 70/55kg
In 60/45kg
Sc 50/35kg