WARM UP
Mobilidade e ativação – 2x
20″ WindMill D/E
30″ Scorpion
30″ Box Thoracoc
.
AMRAP 5′
5 Burpees
4 Strict Pull Up
5 Muscle Snatch
20″ Hollow hold
 

 

TÉCNICA 
Snatch
A cada 1’30” – 6x
2 Power Snatch +
1 Hang power Snatch +
1 Hang Squat Snatch
60%
 

 

WOD
5 RFT – CAP 20′
12 Hang dB Snatch (20/10kg)
10 Burpees over dB
10 C2b/ 8 Pull Up