WARM UP
Mobili.+ Ativa.- ombros/torácica
.
1x PVC – comando 
10 Deadlift snatch grip
10 Snatch high pull
10 Hang muscle snatch
10 Power Balance com 3″ de pausa
.
1x BARRA – comando 
6 Deadlift snatch grip
6 Snatch high pull
6 Hang Muscle snatch
6 Power Balance com 3″ de pausa
 

 
TÉCNICA 
COMPLEX SNATCH
1 Snatch high pull +
1 Power snatch +
1 Snatch power balance +
1 Hang Power snatch
.
>A cada 1’40”
>A cada série: Máx. pull up hold
 

 
WOD 
For time – CAP
10 Rounds
1 Snatch (75% a 80%)
2 Burpees BMU/ + 2 C2B/ + 2 Pull up
5 Wall ball (20/14lbs)