WOD 7/3/2018 - quarta-feira

A)

Warm-up - 10'

3 rounds:

10 mountain climbs

10 PVC pass through in bottom position

10 T spine pulses on box

Barbell warm-up

2 rounds:

3 snatch grip romanian deadlift

3 snatch high pull

3 muscle snatch

3 OHS

3 snatch balance

3 snatch drop

3 squat snatch

B)

Strength & Conditioning

EMOM - 5'

1 power snatch + 1 squat snatch (50%-55% RM)

*Pode subir carga

B1)

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 squat snatch

Set 1 e 2 ======== 65%

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

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

Set 7, 8, 9 e 10 === 80%+

C)

WOD

For time

50 DU

40 DB OH step lunges (50/35)

30 push presses (115/75)

20 box jumps

10 C2B