WARM UP
Mobili. + Ativação
.
1 x PVC
10 Deadlift pull – snatch grip
10 Muscle snatch
10 Tall power snatch
.
2x BARRA 
5 High pull
5 Muscle snatch
5 Power balance
5 Tall power snatch
 

 
TÉCNICA 
COMPLEX SNATCH
EMOM 3′ 
1 Snatch Pull + 1 Power S. + 1 Hang P.S. (65%)
.
EMOM 3′ 
1 Snatch Pull + 1 Power S. + 1 Hang P.S. (70%)
.
EMOM 3′ 
1 Snatch Pull + 1 Power S. + 1 Hang P.S (75%)
.
EMOM 3′
1 Snatch Pull + 1 Power S. + 1 Hang P.S (80%)
 

 
WOD 
“OPEN 14.1”
AMRAP 10′
30 D.U/ 60 S.U
15 Power Snatch (34kg/25kg)
 

 
EXTRINHA 
1 – 2 – 3 – 4 – 5 – 6 
One arm db snatch (D)
One arm strict press (D)
One arm ohs (D)
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.
One arm db snatch (E)
One arm strict press (E)
One arm ohs (E)
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…….