QUINTA
AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 alongamento glúteo rack
– 20 mobilidade punho barra rack
3x
– 300m run
– 21 sit up total anilha
– 21 dB clean in jerk
–
– 200m run
– 15 sit up total anilha
– 15 dB clean in jerk
–
– 100m run
– 09 sit up total anilha
– dB clean in jerk
TÉCNICA
3×5
– split jerk
– Back squat
Back squat
– 3×6/70%
– 3×3/80%
Split jerk
– 3×4/70%
– 3×2/80%
WOD
For time – cap 10’
21/15/09
– clean
– toes to bar
– burpees over the bar sincronizado