WARM UP
Mobili.+ Ativa.- ombros/punhos
.
TABATA
>Shuttle run
>Power balance pvc
>Sprawls
>Prancha braços estendidos
 
 

 

TÉCNICA
COMPLEX SNATCH
1 Power Snatch +
2 Hang squat Snatch +
1 OHS
.
> A cada 1’30” – 5x
 

 

WOD
AMRAP 16′
300m run
15 OHS (40/31kg)
10 Burpees over bar
5 BMU/ C2b/ Pull Ups