WOD 24/5/2017 - quarta-feira

A)

Warm-up - 10'

10-8-6

- PVC pass through

- PVC OHS 

- T spine pulse 

- bulgarian split squat (10 cada lado)

+

TABATA - 4'

Narrow grip OHS (45/35)

Drop snatch 

B)

Strength & Conditioning 

EMOM - 6'

2 snatch balance + 1 OHS (aumentar carga até 75% PR) 

B1)

Workout - 6'

A cada 1'30" (4 sets):

3 high hang snatch (65%-70%)

B2)

Workout - 6'

A cada 1'30" (4 sets):

1 high hang snatch + 1 hang snatch (70%-75%)

B3)

EMOM - 6'

1 snatch (75%-85%)

B4)

EMOM - 4'

4 stop halting snatch deadlift (100%)

C)

WOD 

40 DU 

30 wall balls (20/14)

20 T2B 

3 rounds for time

Time cap: 12'