WARM UP
Mobili.+ ativa.- ombros/ toracica
.
3 ROUNDS
6/6 Windmill com kb
6x 1 Muscle snatch + 1 Snatch push press
6 Sprawls
 

 
TÉCNICA 
COMPLEX SNATCH
1 Power Snatch +
1 Hang snatch +
1 High hang Snatch
.
>A cada 2′- 5x
 

 
WOD 
For time – CAP 14′
12 > 9 > 6
Hang  Power Snatch (52/41kg)
Burpee over the bar
.
12 > 9 > 6
Wall ball
Shuttle run
.
12 > 9 > 6
Kb swing russo (32/24kg)
Burpee
.
12 > 9 > 6
OHS
Shuttle run