WARM UP 
AMRAP 5′
20 Shoulder taps
4/4 Hang db snatch
20 Saltos laterais over db
 

 
TÉCNICA 
STRENGTH
TriSet – 3 x
12 Bench press
8 Push ups no déficit
6 Ring dips/ Elástico/ box dips
 

 
WOD 
“OPEN 24.1” – CAP 15′
21 Db snatch (arm 1)
21 Lateral burpees over db
21 Db snatch (arm 2)
21 Lateral burpees over db
.
15 Db snatch (arm 1)
15 Lateral burpeer over db
15 Db snatch (arm 2)
15 Lateral burpeer over db
.
9 Db snatch (arm 1)
9 Lateral burpees over db
9 Db snatch (arm 2)
9 Lateral burpees over db