WOD 9/5/2016 - segunda-feira

A)

Warm-up

Dynamic mobility and activation

- 30'' banded lat strech

- 6 wall slides

- 6 reverse burpees 

3 rounds

PVC:

10/8/6 Pass thru

10/8/6 Activation 

10/8/6 OHS hold 2" 

10/8/6 Sot press 

10/8/6 Perna frente /trás (D/E)

10/8/6 Perna lateral

B) 

Strength & Conditioning - (30')

EMOM - 4'

5 OHS (pegada fechada) (45/35)⬆⬆⬆

EMOM - 5'

3 Snatch balance 2" hold

EMOM - 5'

3 High hang snatch (45%-55% PR)

EMOM - 5'

1 High hang snatch + 1 hang snatch (55%-60% PR)

EMOM - 5'

1 Hang snatch + 1 snatch (60%-65% PR) 

EMOM - 5' 

1 Snatch High pull + 1 Snatch (70%-75% PR) 

C)

WOD

AMRAP - 10'

5 HSPU

10 pistols

15 pull-ups