WOD 13/12/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

PVC pass through in botton position

Mountain climb

Rolinhos

T spine pulse

EMOM - 6'

1° min: 5 snatch high pull + 5 muscle snatch

2° min: 3 snatch balance + 3 OHS

3° min: 3 drop snatch + 3 tall snatch

B)

Strength & Conditioning

EMOM - 3'

1 snatch balance (aumentando a carga)

B1)

Workout - 20'

A cada 2' (10 sets):

1 squat snatch

Set 1 =====  65% PR

Set 2/3 ==== 75%

Set 4 =====  80%

Set 5/6 ===   85%

Set 7 =====  90%

Set 8/9/10 =  95%+

C)

WOD

For time

30 cal row ou 400m run

30 bar facing burpees

30 hang clean (135/95)

*Qualquer clean