QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 perdigueiro
– 20 Superman
Emom 5’
– 10 squat
– 10 sit up abmat
– 25/50 du/su
TÉCNICA
2×5
– Hang muscle snatch
– over head squat
2×5
– Hang power snatch
– snatch balance
2×5
– Hang squat snatch
– snatch press (squat)
Emom 5’
– 01 snatch
– 02 Hang snatch
WOD
Dupla
For time – cap 15’
21/15/09
– front squat
– hspu
– 300m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg