SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 mobilidade quadril ajoelhado
– 20 superman
TÉCNICA
2×5
– muscle clean
– power clean
– squat clean
Emom 5’
– 04 squat clean
Emom 5’
Front squat
– 3×6/70%
– 2×4/80%
WOD
Emom 5×3’
– 10 toes to bar
– 10 dumbell snatch
Rest’
– máximo de burpes over the dumbell