WOD 23/11/2016 - quarta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

Snatch

B)

Strength & Conditioning

EMOM - 3'

2 drop snatch (45/35)

EMOM - 4'

2 snatch balance (aumentando a carga)

EMOM - 4'

1 snatch (55%-65% do PR)

EMOM - 4'

1 snatch (65%-75%)

EMOM - 4' 

1 snatch (75%-85%)

*Treinar o pior snatch

C)

WOD 

Running clock - 24'

Em 3': 

400m run + max power clean (185/125)

Rest 3'

4 rounds 

*Anotar o máx de PC de cada round individualmente