WARM UP
Mobili.+ Ativa.- ombros/tornozelo
.
1x PVC
10 Deadlift snatch grip
10 Snatch high pull
10 Hang muscle snatch
10 Snatch full balance
.
2x BARRA – 1 comando
6 Reps de todos exercicios acima
 

 
TÉCNICA 
COMPLEX SNATCH
1 Power snatch +
2 Hang squat Snatch
1 Squat snatch
.
>A cada 2′ – 5x
 

 
WOD 
For time- CAP 12′
30 Snatchs (40/25)
10 rope climb
30 Snatchs