QUARTA
AQUECIMENTO
3x
– 20 mobilidade quadril sentado
– 20 stiff sentado
– 20 mobilidade quadril ajoelhado
Emom 6’
– 1’ squat isométrico agachamento
– 1’ pêndulo
– 1’ prancha abs
TÉCNICA
Deadlift
– 5×6/80%
3×10
– hollow hock
– zero escapula rack
3×10
– arch hollow
– zero pés rack
Emom 6’
– 10 pull up butfly
WOD
AMRAP 20’
– 05 clean in jerk
– 10 toes to bar
– 05 shuttle run (10m)
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg