AQUECIMENTO
3x
– 20 mobilidade punho barra hack
– 20 antebraço
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
Emom 5’
– 10 burpees over the bar
TÉCNICA
2×5
– high pull clean
– power clean
2×5
– power jerk
– split jerk
Emom 5’
Complex
– 04 clean
– 03 front squat
– 02 push in jerk
WOD
AMRAP 15’
– 05 clean in jerk
– 10 pull up
– 25/50 du/su
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg