WARM UP 
Mobili.+ Ativa. – torácica/ombros
.
TABATA 1
>G2OH plate
>Box L-sit
.
TABATA 2
>Around the head plate
>Jump squat
 

 
TÉCNICA 
3 Muscle snatch + 3 Snatch full balance
>A cada 1’30” – 6x
.
Objetivo: Velocidade.
 

 
WOD 
Relógio rodando 
0′-6′
3 ROUNDS
8 Hang Db snatch alter.
6 Strict ring dips/ elastico/ box dips
.
6′-14′ – AMRAP
6 Db OHS
15 Abmat sit up
6 Hang Db snatch
15 Box jump over
 

 
EXTRINHA 
Density day 
4x 20 Db bench press 
4x 15/15 Side leaning delt raise 
3x 8 a 10 Strict pull up 
3x 20 Supinated reverse fly