A) WARM UP 12'
TABATA 4'
- Pvc pass thru
- T spine pulse
- Rolinho
- Pvc OHS
+
Barbell warm up
- 3 snatch high pull
- 3 muscle snatch
- 3 Snatch balance
- 3 snatch Drop
- 3 power snatch
- 3 squat snatch
⚠️ aumentar a carga e repetir 1 rep de cada
B) STRENGTH & CONDITIONING
Take 20 minutes to build
- 1 squat snatch 90%+
C) WOD
Cindy
AMRAP 20'
- 5 pull up
- 10 push up
- 15 air squat
RX------ colete de 20lb 🧑14lb👧
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