AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 10 homem aranha
3x
– 10 swing
– 15 squat
– 20 sit up abmat
TÉCNICA
2×5
– muscle snatch
– snatch balance
2×5
– power snatch
– snatch press (squat)
2×5
– squat snatch
– over head squat
Emom 5’
– 04 Hang squat
WOD
For time
21/17/09
– pull up
– dumbell snatch
– burpees over the bar