WOD 10/10/2016 - segunda-feira

A)

Warm-up 

TABATA - 4'

T spine foam roller

Russian baby makers

Banded pec strech

Band pass through in squat

+

TABATA - 4'

Shoulder press opener (45/35)

Snatch push press 

OHS

Plank with scapular activation

B)

Strength & Conditioning

EMOM - 8'

5 snatch push press + 5 OHS (construir carga)

+

EMOM - 8'

3 stop halting snatch deadlift 2" pause (60%-70% PR) + bellow the knee + snatch 2" pause receiving position

C)

WOD

(3' p/ montar 185/135 RX - 135/95 SC)

EMOM - 20'

A cada 5':

400m run + max power clean 

*Anotar somatório PC