WOD 28/2/2018 - quarta-feira

A)

Warm-up

3 rounds:

10 pass through in squat

10 T spine pulses on bench

Barbell warm-up:

3 romanian deadlifts

3 snatch high pull

3 power snatch

3 OHS

3 snatch balance

3 squat snatch

B)

Strength & Conditioning

EMOM - 3'

2 muscle snatch (aumentando a carga)

EMOM - 3'

1 drop snatch (iniciar com carga que terminou anterior e pode aumentar)

B1)

10'

Construir carga do squat snatch (até 80%)

B2)

EMOM - 5'

1 squat snatch (80%+)

C)

WOD

4 rounds (16'):

30" executando 30" rest

Cal row

Wall ball (20/14)

Box jump

HSPU