AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril agachado
– 20 Superman
Emom 5’
– 10 burpees over the bar
TÉCNICA
2×5
– pull clean
– muscle clean
2×5
– high pull clean
– power clean
2×5
– squat clean
Emom 5’
Complex
– 02 squat clean
– 03 front squat
WOD
AMRAP 11’
– 03 thrusters
– 06 toes to bar
– 03 SHOUTTLE run
Rx 60/45kg
In 50/35kg
Sc 40/25kg