AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 10 homem aranha
– 20 mobilidade quadril agachado
TÉCNICA
2×5
– power clean
– push in jerk
2×10
– hollow hock
– kipping
WOD
For time – cap 30’
21/15/09
– Deadlift
– toes to bar
18/15/09
– Hang clean
– pull up
15/12/09
– push in jerk
– hspu
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg