WARM UP
Mobilidade e ativação – 2x
30″ Scorpion
30″ Goodmorning
30″ Hip 90/90
.
3 ROUNDS
10 Glútes bridge
7/7 One arm kb swings
100m run
 

 

TÉCNICA
Deadlift
5 – 5 – 3 – 3 – 1 – 1
(60% a 85-%)
.
>A cada 2′
 

 

WOD 
For time – Cap 18′
21 – 15 – 9
Deadlift (100/69kg) – (80/55kg)
400m/ 300m run
.
Imediatamente após:
3 ROUNDS
15 Kb swings (24/16kg)
400m/ 300m run