Warm-up
Dynamic mobility and activation - 5'
*Usar elásticos p/ mobilidade de peito
+
2 rounds:
10 single arm strict press 5D/5E (KB leve)
10 KB leve single arm push press 5D/5E (KB leve)
10 gobblet squats
10 KB single arm thruster 5D/5E
B)
Strength & Conditioning - 20'
EMOM - 3'
3 mid thigh snatch + OHS (45/35)
Workout - 12'
A cada 2':
1 mid thigh snatch + 1 OHS
Set 1 e 2: 65% PR snatch
Set 3 e 4:70%
Set 5 e 6:75%
EMOM - 4'
Snatch pull 1.1 (100% PR)
C)
WOD
AMRAP - 10'
20 box jumps
15 power clean (135/95 RX - 95/65 SC)
10 HSPU (adaptação: 10 push-presses)
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