QUARTA
AQUECIMENTO
Emom 9’
– 1’ mobilidade punho barra rack
– 1’ mobilidade quadril agachado barra rack
– 1’ prancha abs
TÉCNICA
2×5
– barra quadril
2×5
– pull clean (barra quadril)
2×5
– high pull clean
2×5
– muscle clean
2×5
– power clean
2×5
– squat clean
Emom 5’
– 04 clean (progressão carga)
WOD
For time – cap 15’
15/12/09/06/03
– Hang clean
– hspu
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg