WARM UP
Mobilidade e ativação – 2x
10 Squat full rotation
10 Back extension
5/5 Step down
.
2 ROUNDS
30 Jumping jacks
15 Air squats
5/5 Side plank abduction
 

 

TÉCNICA
Back Squat
6 reps – 60%
4 reps – 70%
2 reps – 80%
.
6 reps – 65%
4 reps – 75%
2 reps – 85%
REST 1’30”
.
ATIVAÇÃO SNATCH 
EMOM 4′
1 Snatch Pull
1 Low Hang Snatch
1 Snatch (leve/moderado)
 

 

WOD
AMRAP 12′
60 Wall Ball (20/14lbs)
30 Snatchs (60/43kg) – (52/39kg)
20m HSW/ 20 H.R Push Ups