WARM UP
Mobilidade e ativação – 2x
30″ Medball torácica
30″ Hip 90/90
.
3 ROUNDS
10 OHS PVC
8/8 Db snatchs
5 Inchworms
 

 

TÉCNICA 

A) EMOM 4′
1 Hang Snatch High Pull +
1 Hang Muscle Snatch +
1 Hang Snatch
(Carga leve/moderada)
.
B) A cada 1’30” – 5x
5 Hang power Snatch (50%)
 

 

WOD
2 ROUNDS FOR TIME – CAP 15′
400m run
30 Burpees over bar
15 Snatchs (60/41kg)