TERÇA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 stiff dinâmico alternado pvc
– 30 prancha dinâmica
3×10
– hollow hock pvc
– Superman pvc
– kipping
3×5
– high pull snatch
– power snatch
– over head squat
TÉCNICA
4x
– 05 shuttle run 40m
– 10 swing
– 20 propricepção anilha
– 30 sit up abmat
WOD
For time – cap 6’
5x
– 03/06 Mu/pull up
– 06 snatch
– 25/50 du/su
Rest 1’
AMRAP 4’
– 07 front squat
– 01 rope climbe