WOD 17/4/2017 - segunda-feira

A)

Warm-up

Dynamic mobility and activation 

3' shoulder mash 

10-8-6-4:

T spine pulse on box 

PVC pass through in squat 

PVC OHS 

A1)

EMOM - 3':

2-3 weighted supinated grip pull-up 

B)

Strength & Conditioning 

EMOM - 10' (10 sets)

1 snatch balance + 1 OHS (progredir carga)

B1)

Workout - 9'

A cada 1'30" (6 sets):

1 snatch pull + 1 snatch (construir 1 heavy complex)

B2)

EMOM - 9' (9 sets):

1 snatch pull + 1 power snatch (85% heavy complex)

C)

WOD 

EMOM - 15'

1° min: 35 DU 

2° min: 10 HSPU 

3° min: 3 burpee pull-up + 3 T2B