TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 mobilidade quadril ajoelhado
– 20 superman
3x
– 10 dumbell clean in jerk
– 15m front lunge
– 20 sit up abmat
TÉCNICA
3x
– 10 Shoulder press sentado anilha
– 20 prancha dinâmica
– 40m caminhada over head dB
3x
– pull clean
– muscle clean
– front squat
WOD
For time – cap 30’
3x
– 10 Hang clean
– 10 hspu
– 10 box jump
3x
– 10 front squat
– 10 hspu
– 10 box jump over
3x
– 10 push in jerk
– 10 hspu
– 10 burpees box jump
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg