WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″ off
>Squat to stand
>Ankle Mobility
>Wall Sit
.
2 ROUNDS
10 Globet Squat (leve/moderado)
20″ Prancha
 

 

TÉCNICA
S2OH
1 Push Press + 1 Push Jerk + 1 Split Jerk
(50%-65%)
.
>A cada 1’30” – 6x
 

 

WOD
For time – CAP 25′
90 Kb Step Up (24/16kg) – 20/12kg)
45 S2OH (60/43Kg) – (52/37kg)
15 Rope Climb/ 35 Strict Pull Up/ 65 Ring row
.
*ESTRATÉGIA LIVRE