Warm-up
Tabata - 4'
• PVC pass through
• PVC OHS
• Mountain climb
• T spine pulse
A1)
Barbell warm-up - 6'
• 3 snatch pull
• 3 snatch high pull
• 3 muscle snatch
• 3 OHS
• 3 snatch balance
• 3 snatch drop
• 3 power snatch
• 3 squat snatch
B)
Strength & Conditioning
EMOM - 4'
2 muscle snatch (carga +)
B1)
Workout - 12'
A cada 2' (6 sets):
3 position snatch (65% a 75%)
*Ênfase na técnica
B2)
12'
2 back squats (chegar a 90%)
C)
WOD
3 rounds:
Max deadlift unbroken (255/175)
20 wall balls (30/20)
Rest 2'
*Anotar somente tempo final + somatório de deadlift
*Cada um marca suas reps e tempo de descanso
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