SEGUNDA
AQUECIMENTO
Emom 9’
– 1’ mobilidade ombro box solo
– 1’ stiff isométrico kb box
– 1’ prancha abs
Emom 4’
– 05 SHOUTTLE run (10m)
– 10 swing
Rest 1’
Emom 4’
– 10 box jump
– 10 squat kb
TÉCNICA
2×5
– high pull snatch
– power snatch
2×10
– hollow hock
– kipping
Emom 4’
– 02 Hang high pull snatch
– 02 Hang snatch
Rest 1’
Emom 4’
– 10 toes to bar
WOD
For time – cap 10’
5x
– 10 burpees to plate (sincronizados)
– 06 snatch
Rest 1’
AMRAP 4’
(1,2,3…)
– thrusters
– ROPE climbe
Rx 60/45 kb
In 50/35 kb
Sc 40/25 kg