WOD 24/1/2018 - quarta-feira

A)

Warm-up - 15'

TABATA - 8'

Mountain climb

Rolinho

Candlestick roll to squat

Snatch push press

EMOM - 6'

1° min: 3 snatch grip romanian deadlift +3 snatch high pull + 3 muscle snatch

2° min: 3 OHS + 3 dnatch balance + 3 snatch drop

3° min: 3 squat snatch

B)

Strength & Conditioning

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 OHS + 1 squat snatch

*construir carga, priorizando técnica

C)

WOD

AMRAP - 15'

400m run

15 DB GOH (55/35)

15 box jumps