QUINTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade ombro parede
– 10 homem aranha
3x
– 20 sit up rotação tronco anilha
– 20 prancha tocando anilha
– 10 burpees to plate
TÉCNICA
2×5
– pull snatch
– high pull snatch
2×5
– muscle snatch
– shoulder press snatch
2×5
– power snatch
– push press snatch
2×5
– squat snatch
– push in jerk snatch
Emom 5’
Complex
– 02 snatch
– 02 Hang snatch
– 02 over head squat
WOD
For time – cap 10’
(1,2,3…10)
– thrusters
– wall ball
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg