SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 mobilidade quadril agachado
– 20 Superman
5x
– 03 shuttle run 40m
– 10 wall ball
– 15 sit up abmat
TÉCNICA
2×5
– pull clean
– high pull clean
– power clean
Emom 5’
– 02 clean
– 02 Hang clean
Emom 5’
– 08 back squat
WOD
For time – cap 20’
5x
– 06 clean in jerk
– 09 toes to bar
– 12 burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg