SEXTA
AQUECIMENTO
3x
– 20 perdigueira
– 20 elevação quadril
– 20 stiff sentado
5x
– 03 shuttle run (40m)
– 10 push up
– 10 ring row
TÉCNICA
Push in jerk
– 3×6/70%
– 3×4/80%
Deadlift
– 3×8/70%
– 3×6/80%
WOD
For time
5x
– 01 ROPE climbe
– 10 burpees over the bar
– 10 Hang snatch dB