TERÇA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade quadril agachado
– 20 prancha dinâmica
Emom 5’
– 05 SHOUTTLE run
– 10 swing
TÉCNICA
2×5
– muscle snatch
– over head squat
2×5
– power snatch
– snatch balance
Emom 5’
push press
– 03 snarch
– 03 over head squat
Emom 5’
– 3×5/70%
– 2×3/80%
WOD
AMRAP 11’
– 06 hspu/push up
– 08 Hang snatch dB
– 25/50 du/su