QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra back
– 20 mobilidade quadril agachado barra rack
– 20 rotação tronco quatro apoios
3x
– 10 remada curvada
– 10 elevação frontal
– 10 burpees over the bar
TÉCNICA
2×5
– pull clean
– high pull clean
2×5
– power clean
– push in JERK
Emom 5’
– 03 clean
– 02 push in jerk
WOD
for time – cap 8’
– 03 Mu/06 pull up/06 ring row
– 06 snatch
– 25/50 du/su
Rest 1’
AMRAP 4’
– 07 front squat
– 01 rope climbe
Rx 60/35 kg
In 50/25 kg
Sc 40/25 kg