WOD 13/7/2016 - quarta-feira

A)

Warm-up - 10'

200m run

20 OH lunges (25/15)

10 push-ups

3 rounds

(3 caídas)

3 snatch land

3 snatch drop

1 round PVC + 3 rounds barra

B)

Strength & Conditioning

EMOM - 9'

A cada 1'30'':

Snatch complex:

1 hang snatch pull + 1 hang snatch high + 1 hang power snatch + 1 OHS (começar 60% PR)

EMOM - 5'

3 hang squat snatch (115/85)

C)

WOD

AMRAP- 10'

10 OHS (115/85 RX - 95/65 SC)

10 T2B
10 pistols