Warm up:
4x:
Prancha – 30”/
Ativação Escapular – 10/
Rotação interna e externa do ombro – 10+10.
Skill:
Complex 4x:
1 Power Snatch/
1 Hang Power Snatch/
1 Snatch Balance.
Wod:
Buy in: 600m Run/
4RFT/
Db Snatch 10/
Chest to Bar 10/
Pistol 8/
Buy out: 400m Run.