SEGUNDA
AQUECIMENTO
Emom 5’
– 10 burpees over the bar
3x
– 10 mobilidade ombro pvc
– 20 mobilidade ombro parede
3x
– 10 homem aranha
– 20 mobilidade quadril agachado barra back
TÉCNICA
2×5
– pull snatch
– snatch balance
2×5
– high pull snatch
– snatch press squat
2×5
– muscle snatch
– over head squat
2×5
– power snatch
– squat snatch
Emom 5’
Complex
– 02 snatch
– 02 Hang snatch
WOD
For time – cap 10’
5x
– 06 Mu/pull up
– 12 front squat
– 18 wall ball
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg