TERÇA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 prancha dinâmica
5x
– 08 hspu
– 10 swing
– 12 box jump
TÉCNICA
3×5
– high Hang high pull snatch
– Hang power snatch
– snatch balance
Emom 5’
– 04 Hang power snatch
Emom 5’
– 06 push press
WOD
AMRAP 11’
– 01 ROPE climbe
– 03 thrusters
– 30/60 du/su
Rx 50/35 kg
In 40/25 kg
Sc 30/15 kg