WARM UP
Mobili.+ Ativa.- ombros
.
1x PVC
10 Snatch High Pull
10 Hang muscle Snatch
10 Power balance
.
2x BARRA
5 reps de tudo
 

 

TÉCNICA
Power Snatch
6 sets
2 hang High Pull + 2 Hang power Snatch
(55% a 75%)
.
>A cada 1’40”
 

 

WOD
For time – Cap 20′
3 ROUNDS
100m Run
10 Wall Ball
8 Hang Snatch (40/25kg)
.
2 ROUNDS
100m Run
10 Wall Ball
8 Db Snatch alter. (24/16kg)
.
1 Round
100m Run
10 Wall Ball
8 Devil Press (24/16kg)