Warm-up
EMOM - 6'
• 10 PVC pass through + 10 PVC OHS
• 4 dog stretches + 6 mountain climbs
• 10 T spine pulse + 6 rolinhos
A1)
Barbell warm-up - 6'
3 reps:
• Snatch pull
• Snatch high pull
• Muscle snatch
• OHS
• Snatch balance
• Snatch orop
• Power snatch
• Squat snatch
B)
Strength & Conditioning
Workout - 13'
A cada 1'30" (10 sets):
1 squat snatch
*Iniciar com 50% RM até 95%+
B1)
10 reps para construir:
1 heavy single front squat
*Somente 10 repetições p/ chegar à carga máxima
*Time cap: 10'
*Anotar a carga
C)
WOD
2 rounds for time
8 snatches (155/105)
10 over bar facing burpees
+
8 snatches (95/65)
10 over bar facing burpee
*Anotar tempo final
*Qualquer snatch
Nenhum comentário:
Postar um comentário