SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
3×5
– pull clean
– high pull clean
– power clean
3x
– 20 stiff sentado
– 20 t2b sentado
3×10
– hollow hock
– sit up infra
– kipping
TÉCNICA
Emom 5’
Complex
– 02 clean
– 02 Hang clean
Emom 5’
– 10 toes to bar
WOD
AMRAP 11’
– 05 pull up
(1,2,3…)
– clean in jerk
– box jump over
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg