QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro pvc unilateral
– 20 mobilidade quadril agachado
– 20 superman
3x
– 10 tríceps banco
– 10 stiff barra
– 20 sit up infra
TÉCNICA
2×5
– high Hang pull snatch
– Hang pull snatch
2×5
– high Hang high pull snatch
– Hang high pull snatch
2×5
– high Hang snatch
– Hang snatch
Emom 5×2’
Complex
– 01 snatch
– 03 Hang snatch
– 100m run
WOD
Emom 5×2’
– 10 hspu
– 10 box jump over
– rest’ Máximo de snatch
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg