TERÇA
AQUECIMENTO
EMOM 9’
– 1’ mobilidade ombro box solo
– 1’ mobilidade quadril agachado kb
– 1’ prancha abs
5x
– 10 swing
– 10 box jump
TÉCNICA
2×5
– high Hang high pull snatch
– high Hang squat snatch
2x
– 20 prancha dinâmica box (triângulo)
– 20 ativação trapézio barra
Emom 4’
– 02 squat snatch
– 02 Hang squat snatch
Rest 01
Emom 4’
– 10 hspu
WOD
AMRAP (1,2,3…)
– front squat
– is jump over
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg