Segunda-feira(09/07)

A) WARM UP
TABATA 4' 

• Air squat
• pvc pass thru
• T spine pulse
• rolinho

+ 

BARBELL WARM UP 6'

• 3 snatch pull
• 3 snatch high pull
• 3 muscle snatch
• 3 OHS
• 3 snatch balance
• 3 snatch drop
• 3 power snatch
• 3 squat snatch

B) STRENGTH & CONDITIONING

EMOM 5'

• 1 snatch high pull + 1 hang power snatch + 1 OHS
• aumentar a carga

B1) SQUAT SNATCH 20'

• Set 1 - 70%
• Set 2 - 75%
• Set 3 - 80%
• Set 4 - 80% a 85%
• Set 5 - 85% a 90%
• Set 6/7/8 - 90%+

C) WOD

5 ROUNDS OF:

• 5 HSPU deficit (45+25/45+15)
• 1 Rope climb

+

• 30 cal bike ou 300m run ou 20 cal row
• 30 a.swing (32/24)
• 20 cal bike/200m run/15 cal row
• 20 a.swing(32/24)
• 10 cal bike/ 100m run/ 10 cal row
• 10 a.swing(32/24)

FOR TIME