WOD 18/9/2017 - segunda-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

Mountain climb

Rolinho

Snatch push press (45/35)

+

TABATA - 4'

Drop snatch (45/35)

High hang squat snatch

Mid thigh squat snatch

2" below the knee squat snatch

B)

Strength & Conditioning

Workout - 12'

A cada 2' (6 sets):

3-position snatch 

*construir um complex pesado

**não pode soltar a barra

***anotar carga final

B1)

EMOM - 6'

1 squat snatch (60%-85% RM)

*anotar carga final

B2)

Workout - 6'

A cada 2' (3 sets):

8 back squats (70%)

C)

WOD

700m run

+

3 rounds:

20 DU

15 T2B

5D/5E single arm DB squat snatch (45/25)