AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– muscle snatch
– over head squat
2×5
– power snatch
– snatch balance
2×5
– squat snatch
– snatch press
Emom 5’
– 03 Hang squat snatch
WOD
for time
– 500m run
– 21 toes to bar
– 09 snatch
– ”
– 400m run
– 21 toes to bar
– 09 snatch
– ”
– 300m run
– 21 toes to bar
– 09 snatch
– ”
– 200m run
– 21 toes to bar
– 09 snatch
– ”
– 100m run
– 21 toes to bar
– 09 snatch
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg