QUINTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril ajoelhado
– 20 superman
5x
– 10 push up
– 10 V. Sit up
– 100m run
TÉCNICA
Emom 6’
– 1’ pinçada pés ROPE climbe
– 1’ off
Emom 6’
– 02 ROPE climbe
WOD
For time
AMRAP 11’
– 03 clean in jerk
– 06 hspu
– 25/50 du/su
Rx 80/55kg
In 70/45kg
Sc 60/35kg