WARM UP
Mobili.+Ativa.- ombros/punhos
.
3 ROUNDS
8 Thruster com bola
3x Complex: 1 Muscle Snatch – 2 OHS
6/6 WindMill com kb
20″ Deadbug Plate hold
 

 

TÉCNICA
A) Squat Snatch
3 reps a cada 2′ – 5x
.
B) Hang power snatch
3 reps a cada 1’30” – 5x
 

 

WOD
For time – CAP 18′
30 – 25 – 20 – 15 – 10
>Wall Ball (20/14lbs)
10 Cal. Ergo.
5 Wall walk