Segunda-feira(27/08)

A) WARM UP
TABATA 4' 

• PVC pass thru
• mountain climb
• T spine pulse
• Rolinho

+

EMOM 6'

• 1º min 4 snatch push press + 4 OHS
• 2º min 4 snatch balanca + 4 drop snatch
• 3º min 4 power snatch bellow the knee + 4 hang squat snatch

B) STRENGTH & CONDITIONING

SQUAT SNATCH

• EVERY 2' FOR 8'(4 sets)
• Set 1 e 2 - 3 reps 60% PR
• Set 3 e 4 - 2 reps 70% PR

B1) EVERY 1'30" FOR 9'( 6 sets)

• Set 1 e 2 - 1 rep 80%
• Set 3 e 4 - 1 rep 90%
• Set 5 e 6 - 1 rep 90%+

C) WOD

• 21 Hang Clean (155/105)
• 15 HSPU
• 7/5  Ring MU
• 15 Ground to OH (135/95)
• 15 HSPU
• 5/3 MU
• 9 Snatch (115/75)
• 7 HSPU
• 3/1 MU
• qualquer snatch
• adaptação do MU é o DOBRO de pull up