Segunda-feira(07/01)

A) WARM UP 

EMOM 12'

• 5x: 1 dog stretch + 1 mountain climb D/E
• 10 pvc pass thru + 10 t spine pulse
• 3 snatch high pull + 3 muscle snatch + 3 snatch balance
• 3 hang P snatch + 3 P snatch

B) STRENGTH & CONDITIONING 

EVERY 2' for 16 minutes (8 sets)

• Hang Power snatch + power snatch
• Set 1 a 3 ------ 55% a 60% do RM Power snatch
• Set 4 a 6 ------ 60% a 65%
• Set 7 e 8-------70%

C) WOD

21-15-9

• Row cal 
• Thruster (95/65)

Immediately followed by

15 - 12- 9

• Burpee over bar
• Thruster (115/75)

Immediately followed by....

9 - 7- 5

• Burpee facing bar
• Cluster (135/95)

Time cap 25'

obs: anotar os  tempos de cada wod, não precisa descontar, anotar o tempo cheio.