- TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 mobilidade quadril ajoelhado
– 20 superman
5x
– 10 Ring row
– 10m front lung
– 10 clean in jerk dB
TÉCNICA
2×5
– pull clean
– high pull clean
– power clean
2×10
– hollow hock
– zero escapula rack
– zero chute rack
Emom 5’
– 05 Hang clean
– 10 pull up butfly
WOD
for time – cap 9’
– 06/09 Mu/Pull up
– 12/15 clean
– 100/150 du/su
– ”””
– 09/12 Mu/Pull up
– 15/18 clean
– 75/100 Du/Su
– ”””
– 12/15 Mu/Pull up
– 18/21 clean
– 50/50 Du/Su
Rest 1’
For time – cap 4
– 20 clean in jerk
Rx 60/55 kg
In 50/45 kg
Sc 40/35 kg