WARM UP
Mobili.+ Ativa.- ombros/toracica
.
3 ROUNDS
10 Passthrounght com pvc
10 OHS com pvc
10 Beat swings
 

 

TÉCNICA
A) EMOM 3′
1′- 3 Muscle Snatch (50%)
2′- 2 Muscle Snatch (60%)
3′- 1 Muscle Snatch (65%)
.
B) A cada 1’30”- 4X
1 Snatch Pull +
1 Low Hang Snatch
(65% – 70%)
.
C) A cada 2′ – 5x
1 Squat Snatch
(70% – 75% – 80% – 85% – 90%)
 

 

WOD
3 RFT – CAP 12′
20 Wall Ball (20/14lbs)
15 C2b/Pull Up
10 Snatchs (62/41kg)