Bom Dia Galera!!!
Skill - Snatch
hang power SNATCH
2x5 reps 50-60%
2x3 70-75%
2x2 80-85%
Hang Snatch High pull 3x3rep 100-105-110%
WOD
Amrap 0' a 5'
Burpee
Amrap 5' a 9'
Burpee Box Jump Over
(RX 50/60cm) (Fit 40/50cm)
Amrap 9' a 12'
Toes to Bar
Amrap 12' a 14'
RX - Sit Up Ancorado (DB 40/25)
Fitness - Ab Mat
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