AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 10 gs2oh
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
3x
– 10 swing
– 10 squat
– 10 sit up remador
TÉCNICA
2×5
– muscle snatch
– power snatch
– squat snatch
3x
– 05 over head squat
– 10 burpees
WOD
FOR TIME
– 500m run
– 21 snatch
– 21 hspu
– 400m run
– 15 snatch
– 15 hspu
– 300m
– 09 snatch
– 09 hspu
Rx 60/45kg
In 50/35kg
Sc 40/25kg