WARM UP
Mobili.+Ativa.- ombros/punhos
.
TABATA 1
>Shoulder Press BTN
> Therapy Squat hold
.
TABATA 2
> Sott Press com pvc
>Kb/db Oh walking
 

 

TÉCNICA
OHS
1 Snatch Push Press +
3 OHS – pause 3″ embaixo
>A cada série:
10m Double  DB Oh Walking lunge
 

 

WOD
For time CAP
21 – 15 – 9
>Box Step over kb in farm
>Alter. Db Snatch (20/14kg)
6 > 9 > 12
> C2W HSPU/ SHSPU/ HSPU/ Box HSPU