AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
– 10 homem aranha
TÉCNICA
2×5
– Hang pull clean
– Hang muscle clean
2×5
– Hang high pull clean
– Hang power clean
2×5
– Hang squat clean
– front squat
Emom 5’
– 01 clean
– 02 Hang clean
– 03 front squat
WOD
AMRAP 11’
– 03 thrusters
– 02 mu / 04 pull up
– 25/50 du/su
Rx 70/45 kg
In 60/35 kg
Sc 50/25 kg