QUINTA
AQUECIMENTO
3x
– 20 mobilidade punho ajoelhado
– 20 mobilidade quadril ajoelhado
– 20 superman
Emom 6’
– 1’ pêndulo rack
– 1’ prancha abs
TÉCNICA
2×5
– pull snatch
– high pull snatch
– power snatch
Emom 6’
– 04 Hang snatch
– 06 burpees to plate
WOD
AMRAP 11’
– 03 over head squat
– 03/06 Mu/Pull up
Rx 50/35 kg
In 40/25 kg
Sc 30/15 kg