QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril ajoelhado
– 10 hollow hock
3x
– 10 press barra
– 10 tríceps box
– 10m front lunge
TÉCNICA
2×5
– pull clean
– high pull clean
2×5
– muscle clean
– power clean
Emom 5’
– 01 clean
– 04 Hang clean
WOD (individual/dupla/trio)
For time – cap 10’
– 03/06/ Mu/pull up
– 09/12/ clean
– 100/200 du/su
– .*****
– 06/09 Mu/pull up
– 12/15 clean
– 75/150 su/du
– *****
– 09/12 Mu/pull up
– 15/18 clean
– 50/100 su/du
Rest 1’
For time – cap 5’
– 20 clean in jerk (individual)
– 40 clean in jerk (dupla)
– 60 clean in jerk (trio)
Rx 80/55 kg
In 70/45 kg
Sc 60/35 kg