WARM UP 
Mobili.+ Ativa.- ombros/quadril
.
AMRAP 6′
6 Step up box
6 Therapy squat
6 Muscle snatch
6 OHS
 

 
TÉCNICA
COMPLEX DE SNATCH
1 Power snatch +
1 Snatch full balance +
2 Hang squats snatch
.
>A cada 2′ – 6x
 

 
WOD 
For time – CAP 15′
4 ROUNDS
20 Box jump
10 Hang db snatch
6 S20H
20 Abmat sit up
.
DB= Avançados – 2 Db de 24/16kg
         Intermediários – 1Db