SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade
– 20 mobilidade tornozelo parede
– 10 hollow hock
5x
– 10 dumbell snatch
– 10 squat
– 100m run
TÉCNICA
2×5
– high pull snatch
– Muscle snatch
– snatch balance
2×10
– t2b sentado
– v.sit up unilateral
– kipping
Emom 5’
– 03 Hang snatch
– 06 toes to bar
WOD
for time – cap 10’
5x
– 10 burpees to plate
– 06 snatch
Obs: trio fazer burpees sincronizador , 02 atletas em pêndulo 01 fazer snatch
Rest 01
AMRAP 4’
(1,2,3…)
– thrusters
– ROPE climbe
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg