| WARM UP |
| Mobilidade e ativação |
| 1′ Lats stretch D/E |
| 1′ Wall Sit |
| 1′ Squat + halo |
| . |
| 3 ROUNDS |
| 5 Shuttle run |
| 5/5 Db Push Press leve |
| 4 Strict Pull Up |
| 10 Glutes bridge |
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|
| TÉCNICA |
| “PR DE JERK” |
| 1×6 – 60% |
| 1×3 – 70% |
| 2×1 – 85% a 100% |
| . |
| 10′ para carga máxima de Jerk |
|
|
| WOD |
| A CADA 5′ – 4X |
| 300m run |
| 6 BMU/ 12 Pull Ups/ Ring Row |
| 5 Snatchs (60/41kg) – (50/35kg) |
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