Segunda-feira(23/07)

A) WARM UP
EMOM 6'

• 2 dog stretch + 4 mountain climb + 6 rolinhos
• 10 pvc pass thru + 10 T spine pulse
• 6 a 10 Snatch press from behind the neck

B) STRENGHT & CONDITIONING

EMOM 3'

• 4 reps of:
• 1 snatch push press + 1 OHS 2" pause

B1) EVERY 1'30" FOR 6' (4 sets)

• 2 reps of:
• 1 snatch push press + 1 OHS 2" pause (aumentando carga)

B2) 15' FOR 6 sets of:

• 3 stop halting snatch deadlift + snatch from 2"below the knee+ 1 squat snatch - 65% a 80%
• execução:
• 2"off the floor, 2"bellow knee, 2"mid thigh and stand up
• 2"bellow the knee and squat snatch(drop the barbell)
• squat snatch

C) WOD

EMOM 15'

• 1 a 2 rope climb
• 10 triceps push up @2121
• 10 a 12 C2B
• 6 a 8 HSPU deficit (45+25/45+15)
• Rest