TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade tornozelo parede
– 20 perdigueiro
TÉCNICA
3×10
– Hollow hock
– sit up infra
– kipping
2×5
– pull clean
– high hang squat clean
2×5
– high pull clean
– hang power clean
2×5
– low hang muscle clean
– front squat
Emom 5×2’
– 05 power clean
– 05 front squat
– 10 toes to bar
– 10 burpees
WOD
AMRAP 12’
– 04 push in jerk
– 08 wall ball
– 25/50 du/su
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg