Terça-feira(17/07)

A) WARM UP
EMOM 8'

• 5 Dog stretch + 6 mountain climb
• 10 Pvc pass thru + 10 alternating cossack squat
• 4 High hang Power Snatch + 4 OHS 45/35
• 4 High hang squat snatch

B) STRENGTH & CONDITIONING
EVERY 90" for 12'(8 sets)

• 2 high hang squat snatch - 60% a 75% do RM Snatch
• pausar 2" na posição de recebimento

B1) Déficit dead lift 7'

• 3 sets of:
• 8 reps - 50% do RM deadlift 
• usar anilha de 45lb para o deficit 

B2) Back Squat 7'

• 3 sets of:
• 10 reps - 60% do RM Back Squat

C)WOD
TIME CAP 25'

• 1500m row
• 30 C2B
• 1000m run
• 30 burpee
• 150 DU