Warm-up - 10'
10 PVC OHS
10 PVC pass through
5x: 1 dog stretch + 2 mountain climbs
3 rounds
+
TABATA - 4' (45/35)
Snatch push press
OHS
Good morning
Back squat
B)
Strength & Conditioning
EMOM - 6'
Snatch high pull + hang power + snatch balance (60% PR snatch)
*fazer tudo com 60% e não aumentar a carga
*ênfase na técnica
B1)
EMOM - 6'
Hang power snatch + hang squat + snatch balance (70%)
B2)
EMOM - 6'
Hang power + hang squat snatch (80%)
C)
WOD
9-7-5
Squat snatch (135/95)
Box jump
Time cap: 10'
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