Warm-up
Tabata - 4'
PVC pass through
PVC OHS
PVC good morning
Rolinho
Tabata - 4'
Snatch push press (45/35)
Snatch balance
Snatch drop
OHS
B)
Strength & Conditioning
Workout - 6'
A cada 2' (3 sets):
3 snatch pull + 3 power snatch + 3 OHS
B1)
Workout - 6'
A cada 2' (3 sets):
2 snatch pull + 2 power snatch + 2 OHS
B2)
Workout - 6'
A cada 2' (3 sets):
1 snatch pull + 1 power Snatch + 1 OHS
B3)
BACK SQUAT - 8'
8-8-8 (70% RM)
C)
WOD
3 rounds for time
200m run
5 rings MU
10 push presses (135/95
10 OH step lunges (135/95)
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ENDURANCE
A)
Warm-up - 10'
50 jumping jacks
40 sit-ups remador
30 air squats
20 mountain climbs
10 reverse burpees
B)
Strength & Conditioning - 15'
5 rounds:
20 american swings (24/16)
10 DB front squats (55/35 - 1 apenas)
10 ring rows
C)
WOD 1 - 16'
2' max cal row
2' rest
2' max burpee box jump
2' rest
2' max jump lunge
2' rest
2' max DU
2' rest
WOD 2
920m run for time
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