AQUECIMENTO
3x
– 10 bom dia
– 20 mobilidade punho barra back
– 10 homem aranha
TÉCNICA
2×5
– pull clean
– muscle clean
2×5
– high pull clean
– power clean
2×5
– squat clean
2×10
– t2b sentado
– sit up infra solo
2×10
– v.sit up
– kipping
Emom 5×2’
– 10 Hang clean
– 10 toes to bar
WOD
Emom 5×2’
– 05 SHOUTTLE run (10m)
– rest’ Máximo de front squat
Obs: resultado será a soma dos fronts de cada round
Rx 70/55kg
In 60/45kg
Sc 50/35kg