WARM UP
Mobili.+ Ativa.- ombros/toracica
.
AMRAP 6′
Complex: 3 Muscle Snatch + 3 Power S.
10″ L-sit hold em suspensão
8 Ring Row
 

 

TÉCNICA
EMOM 10′
1′- 2 Power Snatch + 2 Hang power Snatch
2′- 5 Strict Pull Up/ elástico/ negative
 

 

WOD
For time – CAP 10′
6 BMU/ Jump Bmu/ Pull up
12 Power Snatch (40/29kg)
9 C2b/ Jump C2b
9 Power Snatch (50/35)
12 Pull Ups/ T2b
6 Power Snatch (54/41kg)