WOD 4/10/2017 - quarta-feira

A) 

Warm-up

EMOM - 6'

1° min: 10 PVC pass through + 6 rolinhos

2° min: 10 wrist pulse + 10 snatch push presses (45/35)

3° min: 5 hang power snatches + 5 power snatches bellow the knee

B)

Strength & Conditioning

Workout - 9'

A cada 1'30" (6 sets):

2-position snatch (70%-80%)

1 hang power snatch + 1 power snatch

B1)

Front squat - 15'

Sets 1, 2 e 3 = 3 (70%)

Sets 4, 5 = 2 (80%)

Sets 6, 7 e 8 = 1 (90%+)

C)

WOD

50 pull-ups

40 T2B

30 C&J (185/135)

For time