WOD 17/8/2016 - quarta-feira

A)

Warm-up - 8'

Dynamic mobility and activation

SNATCH

B)

Strength & Conditioning

10' = construir carga pesada para o Complex:

1 snatch high pull + 1 hang power snatch + 1 OHS 

*Anotar a carga

6' = construir:

Heavy single

Snatch

* Anotar a carga

EMOM - 5'

4 STOP halting snatch Deadlift (100% do heavy snatch ou mais)

3" em cada posição 

- off the floor

- mid patella

- mid thigh

- high hang

EMOM - 6'

5 back squat (60 a 65% do PR)

*Sai do chão

C)

WOD

AMRAP - 8'

30 pistols

15 power clean (115/85 RX - 95/65 SC)