TERÇA
AQUECIMENTO
3x (dupla)
– 10 over head squat pvc parede wall ball
– 20 mobilidade ombro wall ball anilha
Emom 5’ (dupla)
– 08 box jump
– 12 sit up abmat
TÉCNICA
2×5 (dupla)
– high Hang high pull snatch
– high Hang muscle snatch
– high Hang power snatch
– high Hang squat snatch
2×5 (dupla)
– Hang high pull snatch
– Hang muscle snatch
– Hang power snatch
– Hang squat snatch
Emom 5’
– 02 snatch
– 02 Hang snatch
WOD
Dupla
For time – 15’
21/18/15/12/09
– wall ball sombra
– toes to bar
– box jump over