QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade ombro parede
– 20 mobilidade quadril sentado
3x
– 10 hspu
– 10m front lunge
– 50/100 du/su
TÉCNICA
2×5
– pull clean
– high pull clean
– power clean
Emom 4’
– 05 pull clean
Emom 4’
– 04 Hang high pull clean
Emom 4’
– 02 clean
– 02 Hang clean
WOD
AMRAP 10’
– 01 ROPE climbe
– 03 clean in jerk
– 25/50 du/su
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg