Snatch complex
Pvc+barra
6 Snatch grip deadlift
6 Snatch pull bellow knee
6 Power snatch + OHS
6 Snatch full
3 round
Pvc+barra
6 Snatch grip deadlift
6 Snatch pull bellow knee
6 Power snatch + OHS
6 Snatch full
3 round
B)
Força:
Thurster
10-10-10-10
10-10-10-10
C)
EMOM - 12'
1 power snatch
2 hang power snatch
3 OHS
1 power snatch
2 hang power snatch
3 OHS
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ENDURANCE
A)
EMOM - 6'
10 air squat
10 back extension
10 sit-up remador
EMOM - 6'
10 air squat
10 back extension
10 sit-up remador
B)
Squat clean (115/85)
C)
1 mile run
25 squat clean
1 mile run
25 C&J
1 mile run
25 squat clean
1 mile run
25 C&J
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