QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 stiff sentado
– 20 hollow hock
Emom 5’
– 05 burpees box jump
– 10 squat
TÉCNICA
2×5
– pull clean
– muscle clean
2×5
– high pull clean
– squat clean
Emom 5’
– 05 Hang clean
Emom 5’
Deadlift
– 3×8/70%
– 2×6/80%
WOD
For time
6x
– 03 mu/06 pull up
– 10 box jump over
– 10m front lunge