AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade quadril ajoelhado
– 20 superman
Emom 5’
– 10 SHOUTTLE run 5m
– 10 Sit up abmat
TÉCNICA
2×5
– high pull clean
– power clean
2×5
– front squat
– push in jerk
Emom 5’
Complex
– 04 clean
– 03 front squat
– 02 s2oh
WOD
AMRAP 11’
– 01 squat clean
– 01 ROPE climbe
– 02 burpees over the bar
Rx 80/55 kg
In 70/45 kg
Sc 60/35 kg