SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade quadril agachado kb
– 20 perdigueiro
5x
– 10 burpees to plate
– 10 swing
TÉCNICA
2×5
– pull snatch
– muscle snatch
2×5
– high pull snatch
– power snatch
2×5
– snatch balance
– squat snatch
WOD
AMRAP 15’
– 06 snatch
– 02 ROPE climbe
– 100m run
Rx 60/45 kg
In 50/35 kg
Sc 40/35 kg