WARM UP 
Mobili.+ Ativa.- ombros/punhos
.
3 ROUNDS
10 Remadas em arch postion – 1kg/2kg
4 Sott press – snatch grip
4 High pull + 4 Push press BTN
 

 
TÉCNICA 
COMPLEX SNATCH
2 High pull +
1 Power Snatch +
1 Squats snatch
.
> 55% a 75%
>A cada 2′ – 6x
 

 
WOD 
For time – CAP
7 SHSPU/ HSPU/ Box hspu/press 2 Db
6 Power snatch (40/29kg)
REST 1′ 
7 SHSPU/ HSPU/ Box hspu/press 2 Db
6 Power snatch (44/31kg)
REST 1′ 
7 SHSPU/ HSPU/ Box hspu/press 2 Db
4 Power Snatch (50/37kg)
REST 1′ 
7 SHSPU/ HSPU/ Box hspu/press 2 Db
4 Power Snatch (52/37kg)
REST 1′ 
7 SHSPU/ HSPU/ Box hspu/press 2 Db
2 Power snatch (60/45kg – ou mais)