WARM UP
AMRAP 5′
8 Saltos contramovimento
5 Muscle snatch
5 OHS
5 Russian baby makers
 

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

 
WOD 
For time – CAP 15′
2 – 4 – 6 – 8 -10 – 8 – 6 – 4 – 2
Hang snatch (44kg/31kg)
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Air squats
 

 
EXTRINHA 
AMRAP 8′ 
100m row 
5 Burpees over row
5 Step up com peso