A) WARM UP 10'
3 rounds of
- 200m run
- 10 PVC pass thru
- 6 rolinhos
- 5 Snatch High Pull below the knee (45/35)
- 5 Snatch balance
B) Strength & Conditioning 20'
EVERY 2' for 20 minutes (10 sets)
- SQUAT SNATCH
- Set 1 e 2: 3 reps 60%
- Set 3 e 4: 2 reps 70%
- Set 5 e 6: 1 rep 80%
- Set 7 e 8: 1 rep 90%
- Set 9 e 10: 1 rep 95%
C) WOD
3 rounds of
- 5 bar MU
- 12 HSPU strict
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