SEXTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 Superman
Emom 5’
– 10 squat
– 10 sit up abmat
TÉCNICA
3×5
– pull clean
– high pull clean
– power clean
3×10
– V. Sit up unilateral
– sit up infra
– kipping
Emom 5’
– 05 clean
Emom 5’
– 10 toes to bar
WOD
For time – cap 10’
(1,2,3…10)
– Hang clean
– shuttle run
Rx 50/35 kg
In 40/25 kg
Sc 30/15 kg