Segunda-feira(21/01)

A) WARM UP 

TABATA 4'

• Pvc pass thru
• Pvc OHS
• T spine pulse 
• Rolinho

+

TABATA 4'

• Snatch high pull
• Snatch balance 
• OHS
• Squat Snatch

B) STRENGTH & CONDITIONING

HEAVY COMPLEX 15'

• 1 Power snatch + 1 squat snatch +  1 OHS

OBS: Não pode soltar a barra

C) WOD

TIME CAP 30'

• 100 m run c/ medball 20/14
• 10 thruster 95/65
• 20 box jump
• 30 pull up
• 200m run c/ medball
• 30 FS 95/65
• 20 devil press 50/35
• 10 Front rack lunge 95/65
• 300 m run c/ medball
• 10 OHS 95/65
• 20 DB snatch 50/35
• 30 T2B

For time