WARM UP
Mobilidade e ativação – 2x
10 Squat to stand
6/6 Lunges com rotação
15 PVC pass througth
.
3 ROUNDS
10 Sprawls
5 Muscle Snatch
 

 

TÉCNICA
Hang Snatch
1×8 reps – leve
1×5 reps – moderado
4×3 reps – 75%
>A cada série: 5 High Box Jump
.
REST 1’30”
 

 

WOD
For time – CAP 15′
18 Shuttle run (7,5m + 7,5m)
40 Hang dB Snatch (20/14kg)
12 Burpees over dB
18 Shuttle run (7,5m + 7,5m)
30 Hang dB Snatch (20/14kg)
12 Burpees over dB
18 Shuttle run (7,5m + 7,5m)
20 Hang dB Snatch (20/14kg)
12 Burpees over dB