TABATA 4'
- Pvc pass thru
- Pvc OHS
- T spine pulse
- Rolinho
+
BARBELL WARM-UP
- 3reps of:
- Snatch pull
- Snatch high pull
- Muscle snatch
- OHS
- Snatch balance
- Snatch Drop
- Power snatch
- Squat snatch
- obs: colocar carga leve e repetir com 2 reps
B)STRENGTH & CONDITIONING 18'
EVERY 2' FOR 10'(5sets)
- Snatch 1.1 (65% a 80%)
- descansar no máx.'' entre as séries 1.1
EVERY 2' FOR 10'(5sets)
- Snatch 1 rep(80% a 90%)
EMOM 4'
- Snatch lift off+ 1 snatch pull (105% RM)
FOR TIME
- 1Km run (2x460m + 100m)
- obs: usar colete (20/14)
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