| 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 |
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