QUINTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 alongamento glúteo dinâmico
– 20 Superman
TÉCNICA
3×10
– Hollow hock pvc
– arch hollow
– butfly pull up box
2×5
– pull snatch
– high hang snatch
2×5
– high pull snatch
– hang snatch
2×5
– low hang snatch
– over head squat
Emom 5×2’
– 05 snatch
– 05 over head squat
– 10 pull up
– 10 burpees to plate
WOD
AMRAP 12’
– 06 Hang clean in jerk dB
– 06 toes to bar
– 06 box jump