WARM UP
Mobilidade e ativação – 2x
15 Pass Throunghs
8 Therapy Squat
10m Walk duck
.
2 ROUNDS
5/5 Db Snatch
20″ Glutes bridges com peso
5 Shuttle run (7,5m ida e 7,5m volta)
 

 

TÉCNICA
Back Squat
12 reps – 50%
10 reps – 55%
8 reps – 60%
6 reps – 65%
REST 1’30”
 

 

WOD
5 RFT – CAP 18′
15 Wall balls (20/14lbs)
12 Alter. Db snatchs (20/14kg)
200m run