Warm-up - 8'
2 tabatas:
*DU
*Good morning (45/35)
*Bíceps curls (45/35)
*Toracic mobility
B)
Strength & Conditioning - 25'
EMOM - 4'
4 narrow grip OHS (45/35)
EMOM - 4'
3 snatch balance
2" in the bottom position (50% PR) pode aumentar carga
EMOM - 4'
3 high hang snatch (65%-70%)
EMOM - 4'
1 high hang snatch + 1 hang snatch (70%-75%)
EMOM - 4'
1 hang snatch + 1 snatch (75%-80%)
EMOM - 4'
1 snatch pull + 1 snatch (80%-85%)
C) WOD
RX:
5-3-1
MU
GOH (185/135)
SC:
9-7-5
Dip (paralela)
GOH (135/95)
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