AQUECIMENTO
3x
– 20 perdigueiro
– 20 rotação tronco 4 apoios
– 10 mobilidade ombro pvc
TÉCNICA
2x
– 10 hollow hock
– 10 V. Sit up
2x
– 10 Superman
– 10 kiping
Emom 5’
– 10 toes to bar
2x
– 05 high pull clean
– 05 power clean
– 05 push in jerk
Emom 5’
– 05 clean in jerk
WOD
For time
– 03 SHOUTTLE run. 10m
– (1,2,3..10.) clean
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg