WARM UP
Mobilidade e ativação
1′ OHS PVC
1′ Snow angel
1′ Wall thoracic
.
AMRAP 5′
8/8 Db Snatch
8 Ring Row
30 Mountaim Climb
 

 

TÉCNICA
A) EMOM 4
1 Snatch Pull +
1 High Hang Snatch +
1 Hang Snatch
(40% a 70%)
.
B) A cada 2’30 – 4X
1 Hang Snatch
>Achar carga pesada
 

 

WOD
5 RFT – CAP 14′
6 Hang Snatch (60/ 41kg) – (50/37kg)
12m HSW/ 12 HSPU/ Push Ups
48 D.U/ 60 S.U