SEXTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade punho barra rack
– 20 alongamento glúteo dinâmico rack
3×10
– Mu pvc solo
– kipping Mu
3x
– 05 Mu
– 10 front squat barra
– 100m run
TÉCNICA
3×5
– power jerk
– split jerk
Emom 5’
– 02 power jerk
– 02 split jerk
WOD
For time – cap 15’
5x
– 05 shuttle run (10m)
– 10 clean
– 15 toes to bar
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg