SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade tornozelo parede
– 20 homem aranha
3x
– 20 prancha torando anilha
– 20 sit up infra
– 20 sit up rotação anilha
TÉCNICA
3×10
– toes to bar sentado
– Superman
– kipping
3×5
– High pull clean
– power clean
– push in jerk
Emom 5×3’
– 10 Hang clean
– 10 toes to bar
– 10 burpees
WOD
For time – cap 15’
– 06 clean in jerk
– 06 hspu
– 100m run
– ”
– 09 clean in jerk
– 09 hspu
– 200m run
– ”
– 12 clean in jerk
– 12 hspu
– 300m run
Rx 70/45 kg
In 60/35 kg
Sc 50/25 kg