QUINTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade tornozelo parede
– 10 homem aranha
3×10
– g2oh (anilha)
– burpees to plate
TÉCNICA
2×5
– pull snatch
– snatch balance
2×5
– Hang high pull snatch
– snatch press (squat)
2×5
– Hang snatch
– over head squat
Emom 4’
– 05 pull snatch
Emom 4’
– 04 Hang high pull
Emom 4’
– 03 Hang snatch
WOD
For time
10x
– 02 thrusters
– 04 pull up
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg