QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 perdigueiro
– 20 stiff sentado
2x
– 300m run
– 20 front squat
TÉCNICA
Emom 3’
– 30” Hollow hock isométrico
– 30” off
Emom 3’
– 30” t2b sentado
– 30” off
Emom 3”
– 30” knee raise (joelho no peito)
– 30” off
Emom 6’
– 1’ toes to bar
– 1’ off
WOD
AMRAP 11’
– 02 Mu/04 pull up
– 04 clean in jerk
– 06 burpees
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg