QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobílias e ombro parede
– 10 homem aranha
TÉCNICA
2×5
– pull clean
– high pull clean
– power clean
Emom 4’
– 04 pull clean
Emom 4’
– 04 high pull clean
Emom 4’
– Hang power clean
WOD
Cap 15’
For time
– 50 front squat
Rest’
AMRAP
– 03 squat clean
– 06 pull up/Mu
– 03 SHOUTTLE run (10m)
Rx 70/45 kg
In 60/35 kg
Sc 50/25 kg