SEGUNDA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 swing
– 20 mobilidade quadril agachado
– 20 front lunge
3x 10
– hollow hock
– sit up infra
– kipping
WOD
for time – cap 12’
(1,2,3…10)
– Hang SNATCH dB
– burpees over the dB
– toes to bar
TÉCNICA
2×5
– high Hang snatch
– Hang snatch
– low Hang snatch
Emom 3’
– 03 high Hang snatch
Emom 3’
– 03 Hang snatch
Emom 3’
– 03 snatch
Emom 9’
– 03 back squat