Warm-up
Dynamic mobility - 4'
T spines opener
*4 movimentos - 3 sets 10 reps cada
EMOM - 6'
1° min: 45" nose to wall handstand hold
2° min: 2 wall climbs
3° min: 4-6 negative HSPU
B)
Strength & Conditioning
EMOM - 5'
4-6 strict HSPU
Rest 1'
EMOM - 4'
3 a 5 bar MU
B1)
Construir carga - 15'
1 snatch balance + 1 OHS (heavy)
*Sai do rack
C)
WOD
AMRAP - 10'
10 wall balls (30/20)
10 power snatches (95/65)
10 row cal
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