WARM UP 
Mobili.+ Ativa.- ombros/torácica/quadril
.
3 ROUNDS
8 Cal. Ergo.
6/6 windmill com kb pesado
10 Push press snatch grip BTN
5 Therapy squat com anilha oh
 

 
TÉCNICA 
Acessórios snatch
1 Muscle snatch +
2 Full balance +
3 OHS
>A cada 2′- 5x
 

 
WOD 
For time – CAP 20′
400m run
10 – 8 – 6 – 4 – 2
Squat Snatch
.
1- (43/29kg)
2- (52/37kg)
3- (61/41kg)
4- (64/45kg)
5- (70/49kg)