SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
3x
– 20 mobilidade quadril ajoelhado
– 20 stiff sentado
5x
– 05 Hang clean in jerk
– 05 SHOUTTLE run
– 10 wall ball
TÉCNICA
Emom 6’
– 1’ squat isométrico
– 1’ prancha abs
WOD
5x
for time – cap 20’
– 20 clean
– 20 pull up
– 200m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg