SEXTA
AQUECIMENTO
3x
– 20 perdigueiro
– 20 mobilidade punho ajoelhado
– 20 mobilidade quadril agachado
5x
– 05 SHOUTTLE run
– 10 wall ball
– 15 sit up abmat
TÉCNICA
Emom 5’
– 02 ROPE climbe
Emom 5’
– 1’ Du
– 1’ off
WOD
Emom 10’
(1,2,3…10)
– clean
– front squat
– push in jerk
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg