WARM UP
Mobilidade com PVC
.
3 ROUNDS
5 Kang Squat
8 Deadlift snatch grip
8 Hang Muscle Snatch
5 Power Balance
5 OHS com pausa de 3″ embaixo
 

 
TÉCNICA
COMPLEX SNATCH
1 High pull +
2 Hang power snatch +
1 Squat Snatch
> A cada 2′ – 6x
 

 
WOD 
For time – CAP 12′
21 – 15 – 9
>Hang Snatch (50kg/35kg)
>Déficit Push ups
>A cada round: 20 Abmat sit up