QUINTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 homem aranha
– 10 elevação quadril solo
5x
– 10 ring row
– 10 V.sit up
– 10 shuttle run (5m)
TÉCNICA
3×10
– hollow hock
– kipping
3×10
– Arch hollow
– zero escapula rack
3×10
– pull up butfly box
Emom 5’
– 10 pull up butfly
WOD
Emom 4×4’
– 300m run
– rest, máximo de clean in jerk
Rx 70/45 kg
In 60/35 kg
Sc 50/25 kg