SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade tornozelo parede
– 20 perdigueiro
3x
– 10 swing
– 03 SHOUTTLE run (40m)
– 10 squat kb
– 03 SHOUTTLE run (40m)
TÉCNICA
2×5
– muscle clean
– push in jerk
Emom 4’
– 02 high pull clean
– 01 clean
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 7055 kg
In 60/45 kg
Sc 50/35 kg