Quarta-feira(14/11)

A) WARM UP 12'

SNATCH TECHNIQUE WARM UP

3 ROUNDS OF:

• 1° round: empty barbell
• 2° round: 65/55
• 3° round: 75/65

• 3 snatch grip romanian deadlift
• 3 snatch high pull 
• 3 muscle snatch
• 3 OHS
• 3 snatch push press
• 3 snatch balance
• 3 Hang Power snatch
• 3 squat snatch 

B) Strength & Conditioning 

EVERY 1'30" for 9 minutes (6 sets)

• 1 halting snatch deadlift + 1 Hang squat snatch + 1 squat snatch 
• 70% a 80%

B1) BACK SQUAT 15'

• Set 1:         4 rep - 70%
• Set 2:         3 rep - 75%
• Set 3:         2 rep - 80%
• Set 4:         1 rep - 85%
• Set 5:         1 rep - 90%
• Set 6-7-8:  8 rep - 70%

C) WOD

4 rounds for time

• 21 DB snatch (50/35)
• 21 pull up

Time cap 18'