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UNIDADE 1

1 Snatch (155/125)(135/105)(95/65)

10 Burpee box jump over

100m Run

2 Snatch

20 Box jump Over

200m Run

3 Snatch

30 Burpee 

300m Run

SKILL

Snatch (movimento do wod)

“Subida de carga” 

UNIDADE 2

“Fight Gone Bad”

3 rounds 🙂

1’ Wall ball

1’ SDHP (75/55)

1’ Box Jump

1’ Push Press 

1’ Cal row

1’ Rest

SKILL

Core

Emom 8’ 

30” Back extension 

30” Lateral Dynamic Plank (R)

30” Lateral Dynamic Plank (L)

40” Dynamic plank 

Sexta