Terça-feira(30/10)

A) WARM UP 

EMOM 6'

• 1°min 10 Mountain climb + 5 rolinhos 
• 2°min 10 T spine pulse + 5 dog stretch 
• 3°min 10 T/Y/I raises 

+

EMOM 6'

• 1°min: 3 snatch grip romanian deadlift + 3 Snatch high  pull + 3 muscle snatch 
• 2°min: 3 OHS + 3 Snatch balance + 3 snatch drop 
• 3°min: 3  power snatch 

B) Strength & Conditioning 18'

Every 2' for 20 minutes  (9 sets) 

• 2 Power snatch 
• Set 1 e 2:      70% RM 
• Set 3 e 4:      75%
• Set 5 e 6:      80%
• Set 7, 8 e 9:  85%

C) WOD 

EVERY 8' for 24 minutes ( 3 sets)

• 800m row ou 1000m run  (700+200+100)
• 10 burpee over Wall ball 
• 10 HSPU 
• 30 DU