QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 kipping
1x
– 50 burpees
TÉCNICA
2×5
– muscle snatch
– power snatch
– squat snatch
Muscle snatch
– 2×5/60%
Power snatch
– 2×4/70%
Squat snatch
– 2×3/80%
WOD
For time
3x
– 06 snatch
– 15 pull up
– 15 box jump over
3x
– 06 over head
– 12 pull up
– 12 box jump
3x
– 06 thrusters
– 09 pull up
– 09 burpees box jump over
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg