AQUECIMENTO
3x
– 10 bom dia
– 20 mobilidade punho barra back
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
TÉCNICA
2×5
– pull snatch
– muscle snatch
2×5
– high pull snatch
– power snatch
2×5
– snatch balance
– squat snatch
Emom 4’
– 05 high pull snatch
Emom 4’
– 05 squat snatch
WOD
for time
– 500m run
– 09 dumbell snatch
– 09 box jump
– *
– 400m run
– 12 dumbell snatch
– 12 box jump
– *
– 300m run
– 15 dumbell snatch
– 15 box jump
– *
– 200m run
– 18 dumbell snatch
– 18 box jump
– *
– 100m run
– 21 dumbell snatch
– 21 box jump