QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball solo
– 20 stiff sentado
– 10 homem aranha
3x
21/15/09
– wall ball
– sit up abmat
– 300/200/100m run
TÉCNICA
2×5
– pull snatch (barra quadril)
– high pull snatch (barra quadril)
2×5
– muscle snatch
– power snatch
– squat snatch
Emom 5’
Complex
– 02 snatch
– 03 Hang snatch
WOD
For time – cap 15’
(1,2,3…12)
– front squat
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 30/25 kg