Segunda-feira(02/07/2018)

A) WARM-UP

• 500m run

+

EMOM 6'

• 10 mountain climb + 10 T spine pulse
• 25" D foam roll lats/ 25" E foam roll lats
• 3 snatch high pull + 3 power snatch + 3 OHS

B) STRENGHT & CONDITIONING 

EMOM 6'

• 1 Snatch high pull + 1 Power snatch + 1 OHS
• crescer carga

B1) EVERY 2' FOR 14'(7sets)

• 1 Snatch lift off + 1 Squat snatch
• iniciar com 65% e aumentar

B2) In 15' build to today 1 RM

• Box squat

C)WOD

• 1Km run (2x500)
• usar colete: 20lb/14lb
• tentar melhorar o tempo da semana passada