Quarta-feira(10/10)

A) WARM UP 

EMOM 10'

• 10 pvc pass thru + 10 t spine pulse
• 6 mountain climb+ 6 rolinhos + squat hold 20"
• 3 snatch high pull + 3 muscle snatch + 3 OHS
• 3 snatch press + 3 snatch balance + 3 Drop snatch
• 3 squat snatch 

B) Strength & Conditioning

EMOM 6'

• 1 squat snatch 
• 50% a 70% - RM

B1) EVERY 2' for 10 minutes (5 sets)

• 1  squat snatch 
• 75% a 95% - RM

C) WOD

5 rounds for time :

• 200 m run 
• 16 DB snatch 50/35
• 16 T2B