| WARM UP |
| Mobili.+ Ativa.- ombros/quadril |
| . |
| 3 ROUNDS |
| 20 Shoulder taps |
| 5 Muscle snatch |
| 5 OHS |
| 10m Oh db walking |
|
|
| TÉCNICA |
| SQUAT SNATCH |
| A) EMOM 3′ |
| 1 Squat Snatch – 70% |
| . |
| REST 1′ |
| . |
| B) EMOM 3′ |
| 1 Squat Snatch – 75% |
| . |
| REST 1′ |
| . |
| C) EMOM 3′ |
| 1 Squat Snatch – 80% |
| . |
| REST 1′ |
| . |
| D) EMOM 3′ |
| 1 Squat snatch – 85% |
|
|
| WOD |
| “B-DAY HEAD COACH JÉ” |
| AMRAP 34′ – Duplas |
|
|
| ESPERO VCS s2 |
