AQUECIMENTO
3x
– 20 mobilidade quadril ajoelhado
– 20 elevação quadril
3x
– 200m run
– 30 Sit up abmat
– 40m caminhada over head db
TECNICA
3x
– 10 bom dia
– 10 squat
– 10 front lunge
Back squat
– 3×6/70%
– 3×4/80%
Deadlift
– 3×6/80%
– 3×4/90%
WOD
For time – cap 20’
– 30 dumbell snatch
– 30 hspu /push up
– 50 du/su
*
– 20 dumbell snatch
– 20 hspu/push up
– 100 du/su
*
– 10 dumbell snatch
– 10 hspu/ push up
– 150 du/su