WOD 13/3/2018 - terça-feira

A)

Warm-up

TABATA - 4'

PVC pass through

HSPU hold

Mountain climb

Negative HSPU 

B)

Strength & Conditioning

EMOM - 6' (3 sets):

1° min: 4-8 strict HSPU 

2° min: 6 a 10 kipping HSPU 

B1)

EMOM - 6'

Barbell

1° min: 3 snatch high pull + 3 muscle snatch + 3 OHS

2° min: 3 snatch balance + 3 snatch drop

3° min: 3 tall snatch

B2)

Workout - 12'

A cada 2' (6 sets):

2 hang snatch 

Set 1 ======= 55% (RM hang snatch)

Set 2 ======= 60%

Set 3 e 4 ==== 65% e 70%

Set 5 e 6 ==== 70% e 75%

Rest 3'

B3)

EMOM - 3'

1 hang snatch (75%-80%)

C)

WOD

21-15-9

Hang snatch (115/75)

C2B