AQUECIMENTO
Emom 9’
– mobilidade quadril agachado
– mobilidade punho solo
– stiff sentado
Emom 9’
– squat isométrico parede
– prancha abs
– SHOUTTLE run (10)
TÉCNICA
3x
– 05 power clean
– 10 hollow hock
Emom 9’
– 06 Hang clean
– 06 toes to bar
WOD
Emom 9’
(1,2,3…)
– deadlift
– front squat
– push in jerk
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg