WARM UP
2 Rounds
30″ Adductor rack back
30″ Figure -4 stretch
30″ Cat cow
30″ Glúteo bridge
.
ATIVAÇÃO – 3 ROUNDS
6 Snatch High Pull
6 Muscle Snatch
4 Snatch power balance
4 Sott Press ou OHS
 

 

TÉCNICA
Snatch
1×3 – 65%
1×2 – 75%
1×1 – 85%
1×1 95%
.
15′ para carga máxima (PR)
Power – iniciantes
Squat – intermediários e avançados
 

 

WOD
“ISABEL”
For time – CAP 10′
30 Snatchs (60/43kg) – (50/35kg)