WARM UP
1′ on/ 10″ transição
>Spiderman (D/E)
>PVC OHS hold
>Hip 90/90
>Thoracic rotation
.
ATIVAÇÃO
EMOM 4′
1 Snatch Pull
1 Hang power snatch
2 Power balance
(LEVE)
 

 

TÉCNICA
Power Snatch
>A cada 1’30” – 5 Rounds
1 x 5 – 50%
1 x 4 – 60%
3 x 3 – 70%
 

 

WOD
For time – CAP 18′
10 Rounds
3 BMU/ Pull Ups/Jump Pull Ups
5 Power Clean (60/43kg) – (50/37Kg)
7 Burpees over the bar