SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade quadril ajoelhado
– 20 superman
Emom 5’
– 06 burpees
– 12 front lunge
TÉCNICA
2×5
– pull clean
– high pull clean
2×5
– power clean
– front squat
Emom 5’
– 02 power clean
– 02 squat clean
Emom 5’
back squat
– 3×6/70%
– 2×4/90%
WOD
For time
21/15/09
– toes to bar
– wall ball
– 300m run após cada round