AQUECIMENTO
3x
– 10 Homem-Aranha
– 20 mobilidade punho solo
– 20 elevação quadril
Emom 5’
– 03 SHOUTTLE run
– 06 push up
– 09 squat
TÉCNICA
2×5
– power clean
– split jerk
Emom 5’
– 02 power clean
– 02 split jerk
WOD
AMRAP 15’
– 04 clean in jerk
– 06 toes to bar
– 100m run
Rx 70/45 kg
In 60/35 kg
Sc 50/25