SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
3x
– 20 mobilidade quadril agachado
– 20 stiff sentado
TÉCNICA
2×5
– high Hang muscle clean
– high Hang power clean
– high Hang squat clean
2×5
– Hang muscle clean
– Hang power clean
– Hang squat clean
2×5
– low Hang muscle clean
– low Hang power clean
– low Hang squat clean
Emom 5’
Complex
– 02 squat clean
– 02 Hang squat clean
WOD
For time – 15’
6x
– 05 front squat
– 07 hspu
– 09 shuttle run (5m)
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg