QUARTA
AQUECIMENTO
TÉCNICA
3×5
– Shoulder
– push press
3x
– power jerk
– split jerk
3×10
– Hollow hock
– kipping
3×10
– Superman
– butfly pull up box
Emom 5×2’
– 05 s2oh
– 10 pull up
– 15m front lunge
WOD
Emom 5×2’
– 100m run
Rest’
– máximo de toes to bar