QUINTA
AQUECIMENTO
3x (trio)
– 10 mobilidade ombro wall ball solo
– 10 press anilha squat
– 10 over head pvc wall ball parede
TÉCNICA
2x
– 05 snatch balance
– 10 hollow hock
2x
– 05 high Hang high pull
– 10 Superman
2x
– 05 high Hang snatch
– 10 kipping
5×3’
– 08 snatch
– 10 toes to bar
– 12 shuttle run (05m)
WOD
For time – cap 20’
10x
– 10m front lunge
– 08 wall ball
– 06 burpees broad jump (01m)