QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra back
– 20 mobilidade quadril barra back
3x
– 20 antebraço
– 20 perdigueiro
Emom 5’
– 04 Hang clean in jerk dB
– 06 box jump
– 08 sit up rotação anilha
TÉCNICA
3×5
– high pull clean
– power clean
– push in jerk
3×10
– Superman
– hollow hock
– zero escapula rack
Emom 5’
Complex
– 01 clean
– 03 Hang clean
– 01 push in jerk
Emom 5’
– 10 pull up
WOD
For time – cap 15’
10x
– 03 Hang clean
– 05 toes to bar
– 07 box jump over
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg