TREINO TERÇA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 homem aranha
– 20 elevação quadril
3x
– 10 hspu/ push up
– 10 wall ball
– 10 V.sit up
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– power snatch
– over head squat
Emom 5’
Complex
– 03 Hang snatch
– 02 ove head squat
WOD
For time – cap 20’
– 300n run
– SHOUTTLE run 5m
– snatch (1,2,3…10)
– 300m run
– rx 145lbs/45 kg
– in 50/35 kg
– Sc 40/24 kg