WARM UP
Mobili.+ Ativa.- escapular/ombros/quadirl
.
AMRAP 5′
3x Complex: 1 Muscle Snatch + 2 OHS
16 Mountaim Climb
10 V-Ups
 

 

TÉCNICA
Power Snatch
6x a cada 1’30”
50 D.U + Máx. Power snatch (75%)
REST 1’30”
 

 

WOD
EMOM 5′
1′- 5 Squat Snatch (60%)
2′- 4 Squat Snatch (65%)
3′- 3 Squat Snatch (70%)
4′- 2 Squat Snatch (75%)
5′- 1 Squat Snatch (80%)
.
AMRAP 8′
10 – 8 – 6 – 4 – 2
> DB Step Up over
>Burpee Heavy ball
>T2b
>Shuttle Run (6m ida, 6′ volta)
.
EMOM 5′
1′- 1 Squat Snatch (80%)
2′- 2 Squat Snatch (75%)
3′- 3 Squat Snatch (70%)
4′- 4 Squat Snatch (65%)
5′- 5 Squat Snatch (60%)