Quarta-feira(29/08)

A) WARM UP

EMOM 6'

• 1º min: 10 pvc pass thru + 6 rolinhos
• 2º min: 10 wrist pulse + 10 snatch push press (45/35)
• 3º min: 5 hang power snatch + 5 power snatch bellow the knee

B) STRENGTH & CONDITIONING

• EVERY 1'30" FOR 9'( 6 sets)
• 2 position Snatch - 70% a 80%
• 1 hang power snatch + 1 power snatch

B1) FRONT SQUAT 15'

• Set 1, 2 e 3 - 3 rep 70%
• Set 4 e 5 - 2 rep 80%
• Set 6, 7 e 8 - 1 rep 90%+

C) WOD

FOR TIME

• 50 pull up
• 40 T2B
• 30 Clean & Jerk (185/135)