WARM UP
2 ROUNDS
30″ Jumping jacks
10 PVC passthrough
10 PVC Good Morning
10 PVC OHS
5 Muscle Snatch
5 Burpees
 

 

TÉCNICA
COMPLEX SNATCH
1 Snatch High Pull +
1 Hang Squat Snatch +
1 Squat Snatch
.
>A cada 2′ – 8x
.
Sets 1-3: 50% – 55%
Sets 4-6: 60% – 65%
Sets 7-8: 65% – 75%
 

 

WOD
10 RFT – CAP 15′ (target: 8′ a 13′)
3 Squat Snatch (60/43kg)
3 Burpees over bar