SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 antebraço
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
TÉCNICA
Back squat
– 3×8/70%
– 3×6/80%
WOD
for time
– 500m run
– 21 deadlift
– 21 toes to bar
–
– 400m run
– 15 Hang clean
– 15 toes to bar
–
– 300m run
– 09 push in jerk
– 09 toes to bar
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg