SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
– 20 stiff sentado
3x
– 10 burpees
– 10 sit up abmat
– 10m front lunge
TÉCNICA
3×5
– high pull clean
– power clean
3×10
– hollow hock
– kipping
Emom 5×2’
– 10 hang clean
– 10 toes to bar
– 40/80 du/su
WOD
Dupla
AMRAP 6’
3x
– 06 clean
– 06 pull up
– rest’
– máximo de wall ball
AMRAP 6’
3x
– 06 front squat
– 06 pull up
– rest’
– máximo de burpees over the bar sincro.
AMRAP 6’
3x
– 06 push in jerk
– 06 pull up
– rest’
– máximo de shuttle run (10m) sincro.
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg