Sexta-feira(17/08)

A) WARM UP
EMOM 6'  

• 10 PVC pass thru + 10 T spine pulse + 10 air squat

• 2 dog stretch + 4 mountain climb + 6 rolinhos

• 4 snatch push press + 3 snatch balance + 2 snatch drop

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B) STRENGTH & CONDITIONING
5'  para construir Heavy single

• 1 Rep Snatch drop

B1) 5' para construir um HEAVY

• 1 Rep Snatch Balance

B2) EVERY 2' FOR 20' (10 sets)

• 1 snatch full

• set 1 ao 3 - 2 reps com 60% a 70%

• set 4 ao 10 reps com 70% A 90%

C) WOD
AMRAP 15'

• 200m run

• 30 wall ball 30/20

• 20 alternating DB snatch 50/35

• 10 box jump over