Segunda-feira(12/11)

A) WARM UP 

EMOM 9'

• 10 v up + 10 alternating bíceps curls 5/5
• 20 russian twist plate 35/24 + 10 tríceps extension 5/5(coice)
• 30" hollow rock

B) Strength & Conditioning 

EMOM 5'

• 2 Power snatch 
• 50% a 70%

B1) EVERY 2' for 16 minutes (8 sets)

• 2 Power snatch 
• 75% a 85%

C) WOD

AMRAP 16'
2-4-6-8-10-12.......

• Devil press (1 DB /50-35)
• Alternating DB step up ( 1 DB)