Sexta-feira(19/07)

A) WARM UP

3 rounds of:

200m run

10 burpees

20 DU

TC: 8'

B) Strength and Conditioning 8'

• Snatch pull

• Snatch high pull

• Muscle snatch

• OHS

• High hang squat snatch 

• Squat snatch

⚠️

 Set 1----> 3 reps empty barbell

  Set 2----> 2 reps 65/55

   Set 3----> 1 rep 75/65

B1) EVERY 2' for 16 minutes

 (8  sets)

  1 high hang S snatch + squat snatch @80% RM de snatch 

C) WOD

3 rounds of:

400m run

10 snatches

20 pull up

10 OHS

500m row

• Set 1----> 115/75

• Set 2----> 135/95

• Set 3 ----> 155/105

TIME CAP: 25'