SEGUNDA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
Emom 8’
– 1’ prancha abs
– 1’ 05 shuttle run (10m)
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– muscle snatch
– power snatch
2×5
– pull clean
– high pull clean
2×5
– clean in jeek (power)
– clean in jerk (split)
Emom 5’
– 04 snatch
Emom 5’
– 04 clean in jerk
WOD
For time – cap 12’
– 30 G2oh (snatch/clean in jerk)
– 30 wall ball
– 300m run
Rx 50/35 kg
In 40/25 kg
Sc 30/15 kg