Terça-feira(20/11)

A) WARM UP 15'

• 1° rd: 45/35
• 2° rd: 65/55
• 3° rd: 75/65

3 rounds of:

SNATCH technique WARM UP

• 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 snatch from bellow the knee

B) Strength & Conditioning 

Saindo do HACK 

Every 2' for 4 minutes ( 2 sets)

• 3 reps: 1 snatch push press +  1OHS
• iniciar no mínimo com a carga que terminou o aquecimento
• pode aumentar a carga

B1) EVERY 2' for 8 minutes ( 4 sets)

• 1 snatch balance with 3" pause in the receiving position

C) WOD

For time

• 20 snatches: 80% RM snatch
• 40 bar facing burpee
• 800m run/ 900m row/ 60 cal bike

Time cap 20'