Sexta-feira(18/01)

A) WARM UP

TABATA 4'

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

+

TABATA 4'

• Snatch high pull
• Muscle snatch
• Power snatch
• Squat snatch

B) Strength & Conditioning 20'

EVERY 2' for 20 minutes ( 10 sets  )

• 1 rep  squat snatch.  
• 50% a 90% +

C) WOD

• 1' Max cal row
• 1' rest
• 1' Max G OH 115/75
• 1' rest
• 1' DU
• 1' rest

4 rounds  24'