WARM UP
Mobilidade e ativação – 2x
30″ Lat stretch
30 ANKLE Stretch (D/E)
30″ OHS hold com PVC
.
2 ROUNDS
10 Sprawls
10 PVC Pass throught
10 OHS
10 Glutes bridge
 

 

TÉCNICA
Snatch
3 x 3 Tall Snatch
3 x 3 Hang power Snatch
(No comando do coach)
.
>A cada 1’30” – 5x
2 Power Snatch
(70% a 80%)
 

 

WOD
DUPLAS
AMRAP 12′
12 Snatchs (60/39kg) – (50/35kg)
18 Sit Ups
24 Wall Ball (20/14lbs)