QUARTA
AQUECIMENTO
3×20
– mobilidade ombro parede
– mobilidade tornozelo parede
– alongamento glúteo dinâmico
TÉCNICA
3×5
– pull snatch
– high pull snatch
– power snatch
3×10
– hollow hock
– superman
– kipping
WOD
For time – cap 30’
– 300m run
– 43 wall ball
–
– 300m run
– 43 snatch
–
– 300m run
– 43 pull up
–
– 300m run
– 43 burpees
Rx 60/35 kg
In 50/25 kg
Sc 40/15 kg