SEXTOU
AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 panturrilha
3x
– 20 mobilidade punho barra
– 20 antebraço
TÉCNICA
2×5
– high pull clean
– power clean
– push in jerk
2×10
– toes to bar sentado
– Superman
– kipping
WOD
FOR TIME – cap 30’
DUPLA
– 500m run*
1x
– 21 toes to bar
– 21 clean
– 400m run *
2x
– 18 toes to bar
– 18 clean
– 300m run *
3x
– 15 toes to bar
– 15 clean
– 200m run *
4x
– 12 toes to bar
– 12 clean
– 100m run *
5x
– 09 toes to bar
– 09 clean
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg