QUINTA
AQUECIMENTO
3x
– 20 mobilidade punho barra back
– 20 mobilidade quadril agachado barra back
– 20 mobilidade tornozelo parede
3x
– 10 remada curvada (barra)
– 10 elevação frontal anilha
TÉCNICA
2x
– 05 barra quadril clean
– 10 hollow hock
2x
– 05 pull clean barra quadril
– 10 Superman
2x
– 05 high pull clean barra quadril
– 10 V.sit up
2x
– 05 power clean
– 10 kipping
Emom 5×2’
– 05 Hang clean
– 10 toes to bar
– 05 burpees
WOD
For time – cap 15’
– 21 clean in jerk
– 300m run
– ”””
– 15 clean in jerk
– 200m run
– ”””
– 09 clean in jerk
– 100m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg