SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro barra rack
– 20 mobilidade quadril agachado
– 10 homem aranha
3x
– 10 burpees over the bar
– 20 wall ball
TÉCNICA
2×5
– pull clean
2×5
– high pull clean
2×5
– high Hang clean
2×5
– Hang clean
Emom 5’
Complex
– 02 clean
– 02 Hang lean
– 02 front squat
WOD
For time – cop 15’
5x
– 05 push in jerk
– 10 toes to bar
– 300m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg