WARM UP
Mobili.+ Ativa.- torácica/ombros
.
1x PVC 
10 Deadlift Snatch grip
10 Snatch high pull
10 Hang muscle snatch
10 Snatch full balance
.
2x  BARRA 
3 Deadlift snatch grip
3 Snatch High pull
3 Hang muscle snatch
3 OHS
 

 
TÉCNICA 
COMPLEX SNATCH
1 Power snatch +
2 Hang squat snatch +
1 OHS
.
>A cada 2′- 5x
>Progressão de carga
 

 
WOD 
For time – CAP 15′
9 > 7 > 5
Squat Snatch
400m run a cada série