A) WARM UP
EMOM 10'
• 10 pvc pass thru + 10 t spine pulse
• 6 montain climb + 6 rolinhos
• 20 barbell back rack lunges (45/35)
• 20 kb deadlift ( HEAVY)
• 5 hang squat snatch + 5 squat snatch
B) Strength and Conditioning
EMOM 4'
1 hang squat snatch + 1 squat snatch
B1) TAKE 10 minutes to build
1 hang squat snatch + 1 squat snatch @85% RM de s snatch
C) WOD
EVERY 8' , for 24 minutes
(3 sets)
200m run
3/5 ring MU
10 snatches
3/5 bar MU
200m run
Set 1 ---> 155/105
Set 2---> 135/95
Set 3---> 115/85
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