Segunda-feira(30/08)

A) WARM UP 10'
10-8-6 reps of:

• PVC pass thru
• PVC OHS
• Rolinho

B) STRENGH & CONDITIONING

• saindo do chão
• aumentando a carga

EMOM 4'

• 3 reps of:
• 1 snatch push press + 1 OHS

B1) 6 SETS OF:

15'

• 3 stop halting snatch deadlift + snatch from 2"bellow the knee + snatch - 70%  80%
• 2"off the floor, 2"bellow the knee, 2"mid thigh and stand up
• 2"bellow the knee and snatch
• snatch

obs: pode soltar a barra do 2º para o 3º movimento. Todos são SQUAT SNATCHES

C) WOD

AGAINST A 14'RUNNING CLOCK

• 15 burpee over bar
• 200m run
• 15 burpee over bar
• 200m run
• 15 burpee over bar

no tempo restante executar 1RM de snatch. Anotar o tempo que terminou o WOD e o RM.