QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 perdigueiro
5x
– 10 g2oh (anilha)
– 15 sit up abmat
– 50 du/su
TÉCNICA
2×5
– high Hang snatch
– over head squat
2×5
– Hang snatch
– snatch balance
2×5
– low Hang snatch
– snatch press squat
Emom 5’
Complex
– 01 snatch
– 02 Hang snatch
WOD
For time – cap 15’
– 25 wall ball início e fim
(1,2,3…8)
– deadlift
– burpees over the bar
Rx 80/65kg
In 70/55kg
Sc 60/45kg