DESCONSTRUINDO
12-11-10-9-8-7-6-5-4-3-2-1
11-10–9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
7-6-5-4-3-2-1
6-5-4-3-2-1
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril agachado
3x
– 05 power clean (barra)
– 05 front squat
– 10 squat jump
– 12- Hang clean
– 11- Pull up
– 10- wall ball
– 9- Front squat
– 8- toes to bar
– 7- burpee over the bar
– 6- push in jerk
– 5- Bmu
– 4- Davil press
– 3- Thrusters
– 2- Wall Walker
– 1- 100m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg