WARM UP 
Mobili.+ Ativa. – 2 sets
30″ on/ 5″ transição
>Wall slides
>Deep squats kb
>90/90
>Forearm Mobility
.
BAR COMPLEX – 2x
3 Snatch Deadlift
3 Muscle Snatch
3 Snatch Push Press
3 OHS.
 

 

TÉCNICA
Snatch
A) EMOM 6′
1′ ao 3′ – 3 High Hang Snatch
4′ ao 6′ – 3 Snatch balance (70%)
.
B) A cada 2′ – 5x
1 Hang Snatch +
1 Snatch +
1 OHS
(70% a 75%)
 

 

WOD
For time – CAP 18′
Buy in… 400m Run
.
4 Rounds
20 Db Snatch (24/16kg)
30 Wall Ball (20/14lvs)
.
Buy out… 400m run