WOD 7/8/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

PVC pass through

PVC OHS

Snatch push press (45/35)

Snatch balance (45/35)

TABATA - 4'

Drop snatch (45/35)

High hang snatch

Hang snatch

Bellow the knee

*agachar na segunda rodada 

B)

Strength & Conditioning

Snatch

Workout - 16'

A cada 2' (8 sets):

Set 1 e 2 = 2 (60%)

Set 3 e 4 = 2 (70%)

Set 5 = 1 (75%)

Set 6 = 1 (80%)

Set 7 = 1 (85%)

Set 8 = 1 (90%)

C)

WOD

20 SOH (75/55)

30 pull-ups

40 OHS (75/55)

10 SOH (95/65)

20 C2B

30 front squats (95/65)

For time

(time cap: 20')