SEGUNDA
AQUECIMENTO
Emom 4’ (dupla)
– 1’ mobilidade ombro wall ball solo anilha
– 1’ mobilidade quadril agachado kb
Emom 4’ (dupla)
– 10 swing
– 10 wall ball
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– snatch balance
– snatch press (squat)
2×5
– over head squat
– squat snatch
Emom 4’
– 05 pull snatch 90%
Emom 4’
– 04 Hang high pull snatch 90%
Emom 4’
– 03 squat snatch
WOD
For time – cap 8’
(1,2,3…10)
– deadlift
– burpees over the bar
Rx 80/55 kg
In 70/45 kg
Sc 60/35 kg