WARM UP
Mobili.+ Ativa.- ombros/escapular
.
1X PVC
10 Deadlift snatch grip
10 Muscle Snatch
10 Drop Full snatch
.
2X BARRA 
5 Reps de tudo +
6/6 Windmill com kb
 

 
TÉCNICA
Squat Snatch
.
EMOM 6′
1 Squat snatch (75%)
REST 1′
.
EMOM 5′
1 Squat snatch (80%)
REST 1′
.
EMOM 4′
1 Squat snatch (85%)
 

 
WOD 
PARTE A
30 Muscle Snatch (só barra)
20 Muscle Snatch (30/21kg)
10 Muscle Snatch (40/25)
.
PARTE B
For time – CAP 9′
15/15 One arm  Db Snatch
30 Wall Ball (20/14lbs)
15/15 One arm  Db Snatch
20 Wall Ball
15/15 One arm  Db Snatch
10 Wall Ball