AQUECIMENTO
3x
– 20 perdigueiro
– 20 rotação tronco 4 apoios
– 20 v. Sit up unilateral
5x
– 100m run
– 20 sit up abmat
– 30 swing
TÉCNICA
2×5
– power clean
– split jerk
Emom 5’
– 04 split jerk
WOD
AMRAP 11’
(1,2,3…)
– clean
– box jump over
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg