SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
3x
– 20 mobilidade quadril ajoelhado
– 20 mobilidade quadril sentado
Emom 8’
– 1’ farmers hold
– 1’ 15 sit up abmat
TÉCNICA
2×5
– pull clean
– high pull clean
2×5
– muscle clean
– power clean
– squat clean
2×5
– power jerk
– split jerk
Emom 5’
– 04 clean in jerk
WOD
For time – cap 15’
– 300m run
– 21 clean
–
– 200m run
– 15 clean
–
– 100m run
– 09 clean
–
– 200m run
– 15 clean
–
– 300m run
– 21 clean
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg