AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 perdigueiro
– 20 stiff sentado
Emom 4’
– 06 swing
– 06 squat
– 06 burpees
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– power snatch
– over head squat
Emom 4’
– 05 Hang snatch
WOD
For time
– 500m run
– 09 push in jerk
– 400m run
– 12 thrusters
– 300m run
– 15 push in jerk
– 200m run
– 18 over head squat
– 100m run
– 21 snatch
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg