AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
3x
– 10 swing
– 20 sit up abmat
TÉCNICA
2×5
– pull snstch
– muscle snatch
2×5
– high pull
– power snatch
2×5
– snatch balance
– squat snatch
Emom 5’
– 03 snatch
– 02 Hang snatch
WOD
AMRAP 10’
– 01 ROPE climbe
– 03 over head squat
– 05 burpees over the bar
Rx 60/55 kg
In 50/35 kg
Sc 49/35 kg