WARM UP
Mobilidade e ativação – 2x
30″ PVC shoulder external rotation  D/E
30″ Down ward face dog
30″ Forearm Mobility
.
2 ROUNDS
8/8 Kneeling press D/E
5 Inchworm + shoulder taps
20″ Plank in Hollow position
 

 

TÉCNICA
HSPU
>Processo
.
>Para quem já faz:
Push Jerk
10 – 8 – 5 – 3 – 10 (melhor carga)
>A cada 2’30”
 

 

WOD
For time – CAP 16′
18 – 15 – 10
>Db Hang Snatch (24/16kg)
200m run
>Wall Ball (20/14lbs)
200m run
.
Logo após:
30 HSPU/ Double kb Push Press (20/14kg)