WARM UP
Mobili.+ Ativa.- ombros/ torácica
.
3 ROUNDS
10 V-ups/ alternate
3 Snatch High Pull + 3 Muscle Snatch
3 Shuttle run
 

 

TÉCNICA
A) COMPLEX SNATCH
1 High Hang Snatch +
1 Hang Snatch +
1 Snatch Push Press BTN
30% a 40% – a cada 1’30 – 4X
.
B) STRENGTH
A cada 2′ – 5x
1 Snatch + 1 Snatch balance
75% a 80%
 

 

WOD
For time – CAP 15′
400m run
21 T2b
21 OHS (50/35kg)
300m run
15 T2b
15 OHS
200m run
9 T2b
9 OHS