TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 40m caminhada hold kb/db
– 20 mobilidade tornozelo parede
– 20 squat
3x 10
– superman
– sit up total
– kipping
WOD
for time – cap 12’
(1,2,3…10)
– wall ball
– pull up
– shuttle run
TÉCNICA
2×5
– high Hang clean
– Hang clean
– low Hang clean
Emom 3’
– 03 high Hang clean
Emom 3’
– 03 Hang clean
Emom 3’
– 03 clean
Emom 9’
– 03 push in jerk