WOD 18/06/2018 Segunda-Feira

A)WARM UP
EMOM 9'

• 10 pvc pass thru + 10 pvc OHS
• 5 Snatch push press + 5 OHS (45/35)
• 5 Power snatch + Snatch balance

B) STRENGHT & CONDITIONING 

20'

EVERY 1'30" for 9' (6 sets)

• 1 Power snatch + 1 Hang Power snatch + 1 OHS + 1 Snatch balance 
• chegar até 60%

+

EVERY 1'30" for 6' (4 sets)

• 1 Power snatch + 1 Hang Power snatch + 1 OHS 
• chegar até 70%

+

EVERY 5'

• 1 Power snatch + 1 Hang Power snatch
• chegar 80%

C)WOD

4 Rounds of

• 10 Power snatch (115/75)
• 200m run

TIME CAP 15