WOD 25/5/2016 - quarta-feira

A)

Warm-up - 15'

Dynamic mobility and activation: 

10 T spine pulse 

10 Rock up squat KB (12/8)

Banded assisted pec stretch 30" cada lado

2 rounds

+

1x PVC 

2x barra

5 Deadlift snatch grip

5 Snatch high pull

5 Hang power snatch

5 Back shoulder press

5 Shrug snatch 

5 OH step lunge 3/3

B)

Strength & Conditioning

EMOM - 8'

Snatch balance + OHS 2" hold 

*foco na caída

EMOM - 9'

A cada 1'30:

2 snatch 2" pause

*construir heavy double

C)

WOD

EMOM - 15'

A cada 1'30:

6 SOH (135/95 RX - 115/75 SC)

10 T2B