WOD 10/7/2017 - segunda-feira

A)

Warm-up 

TABATA - 4'

PVC pass through 

Burpee

Snatch push press (45/35)

T spine pulse 

+

TABATA - 4'

Reverse burpee 

OHS (45/35)

Snatch balance (45/35)

Sit-up (V-up) 

B)

Strength & Conditioning 

1 RM OHS - 10'

B1)

Workout - 10'

A cada 2' (5 sets): 

Snatch 1.1 (75%-80%)

B2)

Workout - 9'

A cada 1'30" (6 sets):

Snatch (80%-90%)

B3)

EMOM - 3'

2 snatch lift off + 1 snatch pull (105%)

C)

WOD 

20 front rack alternating lunges (95/65)

10 HSPU

4 rounds for time