Segunda-feira (08/07)

A) WARM UP 

TABATA 4 '

• Burpee

• Hollow Rock

• Wall climb 

• Rolinho

+

TABATA 4'

• Handstand hold

• OHS 45/35

• Snatch balance

• High hang squat snatch 

B) Strength and Conditioning

EMOM 5'

High hang squat snatch +

 squat snatch

Chegar @65% RM de snatch

⚠️não precisa anotar

B1) EVERY 2' for 10 minutes

 (5 sets)

High hang S. snatch +

Squat snatch 

Chegar @ 80% do RM 

⚠️anotar

⚠️pode soltar a barra

C) WOD

5' Max DU

Rest 3'

3 rounds of:

6 Power snatches 135/95

5 strict HSPU

4 ring MU

TC: 12'

Rest 3'

3 rounds of:

10 goblet squat 32/24

15 T2B

20 A. Swings 32/24

TC: 8'