WARM UP
Mobili.+ Ativa.- toracica/punhos
.
1x PVC 
10 Deadlift snatch grip
10 snatch high pull
10 Muscle snatch
10 OHS
.
2x BARRA 
3 Deadlift snatch grip
3 Snatch high pull
3 Muscle snatch
3 OHS
 

 
TÉCNICA 
COMPLEX SNATCH
1 Power Snatch +
2 OHS +
1 Squat snatch
.
A cada 2′ – 6x
 

 
WOD 
1′ on/ 30″ off – 10x
5 Hang Snatch (40/29kg)
20 D.U/ 40 S.U
Máx. burpee to target