Quarta-feira(26/09)

A) WARM UP

TABATA 4'

•  Pvc pass thru
•  T spine pulse
•  Snatch press
•  Snatch balance

B) STRENGTH & CONDITIONING

EVERY 30" for 3 minutes(6 sets)

• 1 snatch balance with 3" pause in the receiving position
• aumentando a carga
• sai do chão

B1)  EVERY 1'30" FOR 9'

• 6 SETS
• 1 snatch high pull+ 1 squat snatch + 1 OHS - 60% snatch

B2) EVERY 1'30" FOR 12' 

• 8 sets
• 1 Squat snatch - 70% a 95% RM de snatch

C) WOD 1

3 rounds of:

• 30" on 30" off
• 30" max reps:
• GOH (RX: 135/95) -(SC: 95/65) - (INICIANTE: 75/55)
• 30" max reps:
• Bar facing burpee

C1) WOD2

AMRAP 12'

• 8 C2B (RX) / 10 pull up (SC) 
• 8 Thruster (RX: 95/65) - (SC: 75/55)
• 12 HSPU (RX) / 12 desenvolvimento (SC)