WARM UP
Mobili.+ Ativa.- ombros/toracica
.
25″ on X 15″ off – 2x
>Beat swings
>Hollow hold
>Alter. Hang dB Snatch
>Abd. Pernas estendidas
 

 

TÉCNICA
EMOM 16′
1′- 15 Hollow rocks + 15 Arch rocks
2′- 3 a 5 Strict Pull Up/ elástico/negativa
3′- Máx. Prancha com peso
4′-10 Pullover com dB
 

 

WOD
EMOM 12′
1′- 10 Pull Ups + 10 Push Ups/ 6 BMU
2′- Máx. 1Db Snatch + 1OHS (alter.) (20/10kg)
3′- 12 air squats + 2 wall wall
4′- Máx. Russian kb swings (28/20kg)