SEXTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 homem aranha
– 20 rotação tronco 04 apoios
3x
– 05 shuttle run (5m)
– 10 squat
– 10 kipping
TÉCNICA
3×5
– pull snatch
– over head squat
3×5
– high pull snatch
– snatch balance
3×5
– power snatch
– snatch press
Emom 5’
– 05 Hang snatch
WOD
– 300m run
– 21 front squat
– 21 hspu/push up
– ””””””””””
– 200m run
– 15 front sqyat
– 15 hspu/push up
– ””””””””””
– 100m run
– 09 front squat
– 09 hspu/push up
– ””””””””””
– 200m run
– 15 front squat
– 15 hspu/push up
– ””””””””””
– 300m rub
– 21 front squat
– 21 hspu/push up
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg