WARM UP
Mobili.+ Ativa.- ombros/posterior
.
3 ROUNDS
3 Muscle Snatch + 3 Snatch Push Press
6 V-up in Hollow position
5 Scap Pull Up + 5 Beat swings
 

 

TÉCNICA
Força para T2b – 3 sets
5 Strict T2b/ Strict Leg raise com bola
6 Infra – pé no kb
20″ Bar L-sit hold
.
AQUECIMENTO PRÉ WORKOUT
2x
3 Snatchs com carga do wod
 

 

WOD
For time – CAP 20′
21 – 18 – 15 – 12
>T2b/ Leg raise
100 – 80 – 60 – 40 – 20
>D.U/ S.U x2
10 – 8 – 6 – 4
>Snatch (50/31kg)