A)
Warm-up
Tabata - 4'
• PVC pass through
• OHS PVC
• Sot press PVC
• T spine pulse
A1)
Barbell warm-up - 6'
3 reps:
• Snatch pull
• Snatch high pull
• Muscle snatch
• OHS
• Snatch balance
• Snatch drop
• Squat snatch
B)
Strength & Conditioning
EMOM - 4'
2 muscle snatch (carga+)
B1)
Workout - 6'
A cada 2' (3 sets):
High hang squat snatch + hang squat snatch (65%-70% RM)
B2)
Workout - 6'
A cada 2' (3 sets):
Hang squat snatch + squat snatch (70%-75% RM)
B3)
Workout - 9'
A cada 1'30" (6 sets):
Squat snatch (75%-90% do RM)
*Ênfase na técnica
B4)
Time cap: 6'
20 back squats for time (carga final B3)
*Sai do chão
*Anotar tempo e carga
C)
WOD
3 rounds:
20 DB snatches (55/45)
15 box jumps
10 deadlifts (225/155)
Time cap: 9'
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