QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro box
– 20 mobilidade quadril box
– 20 elevação quadril
3x
– 10 elevação frontal anilha
– 10 step box
TÉCNICA
2×5
– high Hang high pull clean
– Hang high pull clean
2×5
– high Hang muscle clean
2×5
– high Hang power clean
2×5
– high Hang SQUAT clean
Emom 5’
Complex
– 01 high Hang clean
– 01 Hang clean
– 01 low Hang clean
WOD
Dupla
For time – cap 10’
1x
– 15 snatch
– 15 toes to bar
– 15 box jump over
2x
– 12 over head squat
– 12 toes to bar
– 12 box jump over
3x
– 09 thrusters
– 09 toes to bar
– 09 box jump over
Rest 1’
AMRAP 4’
– 100 du/su
– máximo de G2OH
Rx 145/107 lbs
In 117/85 lbs
Sc 67/57 lbs