Sexta-feira(23/11)

A) WARM UP 10'

• 1° rd: 45/35
• 2° rd: 65/55

2 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 

EMOM 12'

• Squat snatch with 3" hold before standing up
• 75%

C) WOD

4 rounds for Max reps :

• 30" row
• 30" Rest
• 30" GOH 115/75
• 30" Rest
• 30" DU
• 30" Rest