QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha
– 20 mobilidade tornozelo parede
– 20 perdigueiro
Emom 5’
– 10 wall ball
– 05 SHOUTTLE run (10m)
TÉCNICA
2×5
– pull snatch
– high pull snatch
– over head squat
Emom 5’
– 05 Hang snatch
Emom 5’
– 04 split jerk
WOD
For time
– 300m run
– 03 rope climbe
– 200m run
– 02 ROPE climbe
–
– 100m run
– 01 ROPE climbe
–
– 200m run
– 02 ROPE climbe
– 300m run
– 03 ROPE climbe