WOD 3/3/2016 - quinta-feira

A)

Warm-up

50 DU/SU

+

4 rounds:

12 OHS plate (25/15)

9 American swings (18/12)

6 pull-ups

+

50 DU/SU

B)

Strength & conditioning 

EMOM - 10'

1° ao 5° min: 5 hang power snatches (95/65)

6° ao 10° min : 3 hang squat snatches (95/65)

Rest 3'

AMRAP 8'

15 T2B

10 Snatches (95/65)

5 OHS

C)

WOD

7- 5-3

Power snatches (115/85)

Pull-ups

Box jumps

For time