Quarta-feira(31/07)

A) WARM UP 

EMOM 10' 

1° min 5 dog stretch + 5 rolinhos 

2°min  6 snatch push press 45/35

3°min  3 snatch balance + 3 snatch drop

4°min  3 High hang squat snatch + 3 hang squat snatch 

5°min  3 Squat snatch 

B) Strength & Conditioning 

EVERY 2' for 4 minutes (2 sets)

3 reps    High hang squat  snatch 65% --->70%

B1) EVERY 2' for 6 minutes (3 sets)

2 reps     Hang Squat snatch 75%----->80%

B2) EVERY  2' for 6 minutes  ( 3 sets)

2 reps      squat snatch 80%++

B3) EVERY 2'  for 6 minutes  ( 3 sets)

1 Squat snatch    90%+++

B4)  10 ' para achar 1 RM FRONT SQUAT 

C) WOD 

AMRAP 6'

6 Hang Squat clean 155/105

6 bar facing burpee