Warm-up
TABATA - 4'
Rolinho
T spine
Candlestick roll to squat
T spine extension on foam roller
EMOM - 6' (2 sets):
1° min: 3 snatch grip romanian deadlift + 3 snatch high pull + 3 muscle snatch
2° min: 3 OHS + 3 snatch balance + 3 snatch drop
3° min: 3 squat snatch
B)
Strength & Conditioning
Workout - 18'
A cada 2' (9 sets):
3-position squat snatch (high hang/hang/floor)
Set 1 ======== 50% PR snatch
Set 2 e 3 ===== 60%
Set 4 ======== 65%
Set 5 e 6 ===== 70%
Set 7, 8 e 9 === 75%+
C)
WOD
For time
1.000 m row
20 hang squat clean (155/115)
20 burpees over bar
10 hang squat clean
10 burpees over bar
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