WARM UP 
40″ on/ 20″ off – 2x
>90/90
>Frog position
>Deep Squat hold
>Thoracic rotation
.
ATIVAÇÃO 2 – 2 ROUNDS
8 Air squats
10 Ste Up Box
10 Glúteo bridge
20 Penguin taps
 

 

TÉCNICA
Back Squat
3 reps – 75%
2 reps – 85%
1 rep – 90%
.
3 reps – 80%
2 reps – 90%
1 rep – 95%
REST 1’30” entre séries
 

 

WOD
For time – CAP 18′
6 Rounds
8 Pistols/ 10 Db reverse Lunge
12 Alter. Db Snatch (20/16kg)
48 D.U/ 96 S.U