Segunda-feira(02/09)

A) WARM UP 

EMOM 6'

1°min 5 dog stretch + 10 T spine pulse 

2°min  5 rolinhos + 10 Montain climb 

3°min  10 T/10 Y/ 10 I raise

+ 

EMOM 4'

1°min 3 reps snatch grip romanian deadlift 

             3 reps snatch pull

              3 reps muscle snatch 

              3 reps OHS 

• 2°min  3 reps snatch balance 

              3 reps snatch drop 

              3 reps  squat snatch 

B) Strength & Conditioning 20'

Every 2' for 20 minutes  (10 sets)

1 Power  Snatch + 1 Squat snatch 

Set 1 e 2 --------> 65% RM 

Set 3 e 4 --------->70%

Set 5; 6; 7 --------> 75%

Set 8; 9;10--------> 80%+++

C) WOD 

EMOM 18' (6 sets)

1°min 100 m run

2°min 10 burpee on plate 45lb 

3°min 20 DU + 5 C2B