Terça-feira(10/09)

A) WARM UP 

EMOM 6'

1°min 10 Montain climb + 5 rolinhos 

2°min 10 T spine pulse + 5 dog stretch 

3°min 10 T/Y/I raises 

+

EMOM 6'

1°min 3 snatch grip romanian deadlift + 3 Snatch high  pull + 3 muscle snatch 

2°min 3 OHS + 3 Snatch balance + 3 snatch drop 

3°min  3  power snatch 

B) Strength & Conditioning 18'

Every 2' for 20 minutes  (9 sets) 

2 Power snatch 

Set 1 e 2      70% RM snatch 

Set 3 e 4      75%

Set 5 e 6       80%

Set 7, 8 e 9   85%

C) WOD 

EVERY 8' for 24 minutes  ( 3 sets)

800m row ou 1000m run 

(2x 500)

10 burpee over Wall ball 

10 HSPU 

30 DU