MOBILIDADE

2X 15” PVC OH STRETCH 7/7 THORACIC OPENER

WARM UP SA

BURGENER WARM UP

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TÉCNICA

WEIGHTLIFTING MUSCLE SNATCH

POWER SNATCH

 Techinique Review

EMOM 4’:

4 MUSCLE SNATCHES (50-60%)

REST 2’

EMOM 4’

4 POWER SNATCHES (65-70-75-75%)

Timecap 15’

WOD

“OPEN PREP”

19.4

3 ROUNDS OF: 10 SNATCHES

12 BAR FACING BURPEES

REST 3’

3 ROUNDS OF:

10 BAR MUSCLE UPS

12 BAR FACING BURPEES

Timecap 12’ (including 3 minute rest)

COMPETITION/RX: 40/29kg

INT: 30/25kg PULL UPS SCALED: EMPTY BB JUMPING PULL UPS

Atenção:

Peça orientação ao coach responsável pela sua aula, caso necessite adaptar alguma técnica ou carga. Bom Treino!