Quarta-Feira (08/08)

A) WARM UP(10' A+A1)
10-8-6 reps of:

• Mountain climb
• PVC pass thru
• PVC OHS

A1) Burgener Warm up

B) STRENGTH & CONDITIONING

• Saindo do rack
• 8 sets of:
• 1 snatch push press + 1 OHS

B1) SNATCH BALANCE 8'

• 2 reps
• construir um heavy double

B2) 5 sets of:

12'

• 2 snatch pull + 2 hang snatch + 2 hang squat snatch
• pode soltar a barra a qualquer momento
• dar ênfase na mecânica do movimento

C) WOD

Complete round of:

• 3-6-9-6-3 reps for time
• Hang squat clean (135/95)
• Bar facing burpee

TIME CAP 8'