Terça-feira (13/08)

A) WARM UP 10'

3 rounds of 

20 DU 

6 rolinhos 

10 T spine pulse 

+

1 Snatch pull + 1 snatch High pull+ 1 muscle snatch + 1 OHS 

⚠️Repete tudo 2 reps depois repete tudo 3 reps

⚠️pode aumentar a carga

B) Strength & Conditioning 

Every 30 seconds for 2 minutes  (4 sets)

2 reps      Drop snatch 45/35

B1) EMOM 3'

2 Snatch balance  ⬆⬆⬆a carga até 50% PR 

B2) EVERY 2' for 6 minutes  (3 sets)

1 Hang Squat snatch + 1 Squat snatch

 65%/75%

B3) EVERY 2' for 6 minutes  (3 sets)

2 Squat snatch  75%/85%

B4) EVERY 2' for 6 minutes  ( 3 sets)

1 Squat snatch  85% /90%

B5) EMOM 4'

2 Snatch Pull 100% PR 

C) WOD 

150 DU 

30 Thruster 95/65

20 burpee over bar