SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril ajoelhado
– 20 superman
3x
– 20 sit up abmat
– 20 prancha dinâmica
– 40m caminhada hold kb/db (02)
TÉCNICA
3×10
– t2b sentado
– kipping
3×5
– squat clean
– push in jerk
AMRAP 8’
(2,4,6…)
– toes to bar
– thrusters
Emom 5’
Complex
– 01 low Hang clean
– 02 Hang power clean
– 01 squat clean
WOD
For time
– 300m run
– 09 swing
– 09 front lunge
–
– 200m run
– 15 swing
– 15 front lunge
–
– 100m run
– 21 swing
– 21 front lunge