SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril agachado
– 10 homem aranha
5x
– 10 wall ball
– 10m front lunge wall ball
– 10 burpees over the bar
TÉCNICA
2×5
– pull clean
– high pull clean
2×5
– high Hang clean
– Hang clean
– low Hang clean
Emom 5’
Complex (progressão de carga)
– 02 clean
– 02 Hang clean
– 02 front squat
WOD
For time – cap 15’
5x
– 05 Hang clean
– 10 toes to bar
– 50/100 su/du
Rx 70/55kg
In 60/45kg
Sc 50/35kg