Warm-up
10-8-6
PVC pass through
PVC OHS
T spine pulse on box
+
10-8-6
Snatch push press (45/35)
DROP snatch
OHS
B)
Strength & Conditioning
EMOM - 20'
A cada 2':
3-position snatch
Set 1 e 2: 60% PR
Set 3 e 4: 65%
Set 5 e 6: 70%
Set 7 e 8: 75%
Set 9 e 10: 80%
C)
WOD
3 rounds for time:
15 SOH (135/95)
30 DU
Rest 4'
3 rounds for time:
10 alternating single arm DB snatch (55/35)
15 box jumps
Rest 4'
3 rounds for time:
100m farmer walk (24/16)
15 T2B
(anotar os tempos individualmente)
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