QUINTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade quadril agachado barra back
– 30 panturrilha
Emom 5’
– 05 thrusters (barra)
– 07 burpees
TÉCNICA
2×5
– muscle snatch
– over head squat
2×5
– power snatch
– snatch balance
2×5
– squat snatch
Emom 5’
Complex
– 02 squat snatch
– 02 over head squat
WOD
For time – cap 10’
5x
– 10 burpees to plate
– 06 snatch
Rest 1’
AMRAP 4’
(1,2,3…)
– thrusters
– ROPE climbe
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg