TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 antebraço
– 20 mobilidade quadril ajoelhado
Emom 5’
– 05 thrusters (barra)
– 05 shuttle run (10m)
TÉCNICA
2×5
– high pull clean
– power clean
2×5
– power jerk
– split jerk
Emom 5’
Complex
– 02 clean
– 02 front squat
– 02 jerk
WOD
For time – cap 15’
15/12/09
– clean in jerk
– pull up
– burpee over the bar
Rx 80/55 kg
In 70/45 kg
Sc 50/35 Kg