AQUECIMENTO
3x
– 20 mobilidade quadril agachado
– 20 mobilidade quadril ajoelhado
– 20 stiff sentado
3x
– 10 swing
– 20m front lunge
– 20 sit up abmat
TÉCNICA
Front squat
– 4×10
Deadlift
– 4×10
WOD
For time
– 01 ROPE climbe
(1,2,3…10)
– clean
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg