QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade tornozelo parede
– 20 stiff unilateral alternado
Emom 5’
– 10 burpees
TÉCNICA
2×5
– pull clean
– high pull clean
2×5
– muscle clean
– power clean
2×5
– power jerk
– split jerk
Emom 5’
– 02 clean power jerk
– 02 clean split jerk
WOD
For time – cap 15’ (dupla)
5x
– 200m run (sincronizados)
– 20 clean
– 20 toes to bar (01 em hold)
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg