TERÇA
AQUECIMENTO
Emom 9’
– 1’ mobilidade ombro box solo
– 1’ stiff isométrico kb solo
– 1’ prancha abs
3x
– 10 thrusters kb
– 10 V. Sit up
– 10 box jump
TÉCNICA
2×5
– high pull clean
– power clean
Emom 4’
– 04 Hang high pull clean
Rest 1’
Emom 4’
– 04 clean
WOD
For time – cap 15’
– 05 clean in jerk
– 10 toes to bar
– 15 box jump over
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg