Caverna

CROSS/SEGUNDA
AQUECIMENTO
TÉCNICA
3×10
– toes to bar sentado
– ⁠hollow hock
– ⁠kipping

3×5
– muscle snatch
– ⁠snatch balance
– ⁠over head squat

EMOM 5’
– 03 snstch
– ⁠03 Hang snatch

Emom 5’
– 10 toes to bar

WOD
For time – cap 10’
– 10 burpees to plate
– ⁠06 snatch

Rest 1’

AMRAP 4’
(1,2,3…)
– thrusters
– ⁠ROPE climve

Rx 60/45 kg
In 50/35 kg
Sc 49/25 kg