QUARTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 10 squat parede wall ball
– 10 homem aranha
3x
– 10 shoulder press
– 10 stiff
TÉCNICA
2×5 (dupla)
– snatch push press
– snatch power jerk
– snatch balance
2×5
– high Hang muscle snatch
2×5
– high Hang power snatch
2×5
– high Hang squat snatch
Emom 5’
Complex
– 01 high Hang snatch
– 01 Hang snatch
– 01 low Hang snatch
WOD
Dupla
For time – cap 12’
21/15/09
– clean
– C2b (01 em front rack)
Rest ‘
AMRAP ?
– clean in JERK
– burpees over the bar (02 sincronizado)
Rx 167/135 lbs
In 145/107 lbs
Sc 95/85 lbs