AQUECIMENTO
3x
– 10 G2oh
– 20 mobilidade ombro parede
– 20 mobilidade quadril agachado
3x
– 10 swing
– 15 squat
– 20 sit up abmat
TÉCNICA
2×5
– pull snatch
– high pull snatch
– power snatch
Emom 4’
– 04 pull snatch
Emom 4’
– 04 Hang high pull snatch
Emom 4’
– 02 snatch
– 02 Hang snatch
WOD
For time
5x
– 05 Mu/10 pull up
– 10 front squat
– 50/100 du/su
– 50 thrusters *
Rx 50/35 kg
Sc 40/25 kg
Sc 30/15 kg