TERÇA
AQUECIMENTO
3x
– 20 mobilidade ombro unilateral pvc
– 20 stiff dinâmico unilateral pvc
3x
– 20 t2b uni sentado pvc
– 20 panturrilha pvc
TÉCNICA
3×10
– hollow hock pvc
– v. Sit up uni pvc
3×10
– v. Sit up pvc
– kipping
3×10
– t2b wall solo ball barra rack (trio)
Emom 5’
– 10 toes to bar
WOD
For time – cap 15’
– 12 snatch
– 300m run
– ””
– 09 snatch
– 200m run
– ””
– 06 snatch
– 100m run
– ””
– 09 snatch
– 200m run
– ”””
– 12 snatch
– 300m run
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg