WARM UP
Mobili.+ Ativa.- punhos/ ombros
.
3 ROUNDS
Complex: 3 Deadlift snatch grip +
                    3 Hang muscle snatch
                  + 3 Snatch push press BTN
8 Pike push up
10 Step up
 

 
TÉCNICA 
Snatch Balance
2 Power Balance +
1 Full balance +
2 OHS
.
>A cada 2′ – 5x
 

 
WOD 
For time – CAP 18′
2 ROUNDS 
21 Box jump
9 Power Snatch (50/35kg)
.
2 ROUNDS 
21 HSPU face wall/ HSPU
9 Hang power snatch
.
2 ROUNDS 
21 Box jump over
9 Squat Snatch