QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro box
– 20 step box
– 10 g2oh (anilha)
3x 10
– 20 prancha dinâmica
– 40m caminhada over head anilha
WOD
for time – cap 20’
– 300m run
– 21 Hang snatch
– 21 box jump over
– 21 hspu
– ”””””
– 200m run
– 15 Hang snatch
– 15 box jump
– 15 hspu
– ”””””
– 100m run
– 09 Hang snatch
– 09 box jump over
– 09 hspu
– ”””””
Rx 50/35 kg
In 50/35 kg
Scale 40/25 kg
TÉCNICA
Emom 9’
– 05 deadlift