TERÇA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade quadril agachado
– 20 elevação quadril
3x
– 20 sit up total wall ball
– 20 sit up tartaruga
– 20 sit up infra tesoura
TÉCNICA
3×10
– Hollow hock
– arch hollow
– kipping
3×5
– pull snatch
– muscle snatch
– front over head squat
Emom 5×3’
– 10 Hang snatch
– 10 pull up
– 10 burpees box jump
WOD
AMRAP 15’
– 50 wall ball
Rest ‘
– 01 ROPE climbe
– 05 over head squat
– 40/80 du/su
Rx 60/35 kg
In 50/25 kg
Sc 40/15 kg