Segunda-feira (05/11)

A) WARM UP 

EMOM 9'

• 1°min: 5 dog stretch + 10 Mountain climb 
• 2°min: 5 front squat (45/35) + 5 good morning 
• 3°min: 5 snatch push press + 5 OHS (45/35)

B ) Strength & Conditioning 

EVERY 1'30"  for 4' 30" (3 sets)

• 3 position Snatch - 60%
• (High hang/ mid thigh/ floor )

B1) EVERY 2' for 6 minutes  ( 3 sets)

• 1 Hang Squat snatch + 2 squat snatch - 75%

B2) EVERY 2' for 6 minutes  (3 sets)

• 1 Snatch High Pull + 1 squat snatch 
• 75%
• 80%
• 85%

B3) FRONT SQUAT  (10')

• Set 1 e 2:     3 rep - 70% 
• Set  3 e 4:    2 rep - 80%
• Set 5 e 6:     1 rep - 90%

C) WOD 

3 rounds of 

• 400m m run  ( 2x 200m) 
• 10 OHS (95/65)
• 10 burpee box jump over 
• 10 Thruster (95/65)

TIME CAP 18'