QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço barra
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
TÉCNICA
2×5
– Hang high pull
– Hang clean
2×10
– hollow hock
– kipping
Emom 5×2’
– 08 Hang clean
– 10 toes to bar
– 12 box jump over
WOD
Fit toma – cap 10’
Trio
5x
– 30 wall ball
– 20 deadlift
– 10 shuttle run (10m)
Rx 80/65kg
In 70/55 kg
Sc 60/45 kg