QUARTA
AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 alongamento glúteo rack
– 20 Superman
3x
– 20m burpes broad jump
– 40m front lunge
– 60m farmes carry
TÉCNICA
Front squat
– 3×6/70%
– 3×3/90%
Back squat
– 3×6/70%
– 3×3/90%
WOD
For time
10x
– 04 Hang snatch dB
– 08 hspu
– 10 shuttle run (5m)