WARM UP
Mobili.+ Ativa.- ombros/quadril
.
1 ROUND
10/10  Windmill kb
10 High pull – snatch grip
.
1 ROUND
30″ Prancha braços estendidos
10 Muscle snatch
.
1 ROUND 
8 Push press BTN – snatch grip
6 OHS com pausa de 3″ embaixo
 

 
TÉCNICA
COMPLEX SNATCH
1 Power Snatch +
2 Full Balance (iniciantes power)
2 OHS (iniciantes back squat)
.
>A cada 2′ – 4x
WOD
DUPLAS
AMRAP 16′
9 Power Snatch (A)          Simul.
15 Wall ball (B)
21 Burpee heavy ball alter.
.
9 Power snatch (B)          Simul.
15 Wall ball (A)
21 Burpees heavy ball alter.
.
9 Db snatch (A)               Simul.
15 KB Swings (B)
21 Box jump alter.
.
9 Db Snatch (B)              Simul.
15 KB Swings (A)
21 Box jump alter.