Snatch

QUINTA
AQUECIMENTO
Emom 9’
– 1’ mobilidade ombro wall ball barra solo
– ⁠1’ mobilidade quadril quadril kb
– ⁠1’ hollow hock isométrico

Emom 4’
– 04 burpees
– ⁠08 swing

Rest ‘ 1’

Emom 4’
– 04 shuttle run (5m)
– ⁠08 wall ball

TÉCNICA
2×5
– pull snatch
– ⁠high pull snatch

2×5
– muscle snatch
– ⁠over head squat

2×5
– power snatch
– ⁠snatch balance

2×5
– squat snatch
– ⁠snatch press (squat)
Emom 5
– 02 snatch
– ⁠02 Hang snatch

WOD
Emom 9’
(1,2,3…)
– deadlift
– ⁠Hang clean
– ⁠front squat

Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg