| WARM UP |
| Mobili.+ Ativa.- ombros/punhos |
| . |
| 3 ROUNDS |
| 5 Muscle snatch |
| 5 Push press BTN snatch grip |
| 5 Sprawls |
| 1′ Prancha – braços estendidos |
|
|
| TÉCNICA |
| Snatch balance |
| 2 Full balance + |
| 3 OHS pause 3″ embaixo |
| . |
| >A cada 1’30” – 6x |
|
|
| WOD |
| For time – CAP 15′ |
| 5 Push ups |
| 6 Power snatchs (40/29kg) |
| 7 Burpees over bar |
| REST 1′ |
| . |
| 10 Push ups |
| 5 Power snatchs (50/37kg) |
| 6 Burpees over bar |
| REST 1′ |
| . |
| 15 Push ups |
| 4 Power snatchs (60/41kg) |
| 5 Burpees over bar |
| REST 1′ |
| . |
| 20 Push ups |
| 3 Power Snatchs (66/47kg) |
| 4 Burpees over bar |
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