SEXTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade glúteo dinâmico
– 20 rotação tronco 4 apoios
3×10
– sit up total
– sit up infra
– v. Sit up unilateral
TÉCNICA
3×10
– Bmu pvc solo
– kipping Mu
3×5
– squat snatch
– snatch press squat
Emom 5×3’
– 05 mu/ring duo
– 10 Hang squat snatch
– 40/80 du/su
WOD
For time
15/12/09
– box jump over
– toes to bar
12/09/06
– box jump
– toes to bar
09/06/03
– burpees box jump over
– toes to bar