Quarta-feira(07/08)

A) WARM UP 

EMOM 8'

• 5x - 1 dog stretch + 1 montain climb D/E

• 10 pvc pass thru + 10 t spine pulse

• 3 snatch high pull + 3 muscle snatch + 3 snatch balance

• 3 hang P snatch + 3 P snatch

B) Strength and Conditioning

EVERY 2' for 20 minutes 

(10 sets)

Hang Power snatch + power snatch

Set 1 a 3 ----- 60% do RM PS

Set 4 a 6 ------ 65%

Set 7 e 8-------70%

Set 9 e 10 ----- 80%+++

C) WOD

21-15-9

Row cal 

Thruster 95/65

Immediately followed by.....

15 - 12- 9

Burpee over bar

Thruster 115/75

Immediately followed by....

9 - 7- 5

Burpee facing bar

Cluster 135/95

Time cap 25'

⚠️anotar os  tempos de cada wod, não precisa descontar, anotar o tempo cheio.