QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 10 swing
– 20 mobilidade quadril sentado
Emom 8,
– 1’ pêndulo
– 1’ 30/60 du/su
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– muscle snatch
– ove head squat
2×5
– power snatch
– snatch balance
2×5
– squat snatch
– snatch press (squat)
Emom 5’
Complex
– 01 snatch
– 02 hang snatch
– 03 over head squat
WOD
Fir time – cap 15’
5x
– 10 front squat
– 10 hspu
– 200m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg