WOD 26/6/2017 - segunda-feira

A)

Warm-up

AMRAP - 8'

100 m run

5 inchworm walk + scap push-up + press-up

10 russian baby makers

15 PVC pass through

20 T spine pulse on box 

+

Tabata - 4'

Snatch balance (45/35)

OHS

High hang squat snatch 

Snatch full

B)

Strength & Conditioning

*Saindo do rack 

EMOM - 8'

2 OHS (construir carga)

B1)

EMOM - 8'

2 snatch balance (construir carga) 

B2)

Workout - 9'

A cada 1'30" (6 sets)

1 high hang snatch + 1 hang snatch (70% PR) 

B3)

EMOM - 5'

1 snatch from below the knee (75%+)

*2'' pause

B4)

EMOM - 5'

1 snatch pull + 1 squat snatch (80%)

C)

WOD 

200 DU 

For time