A)
Warm-up - 10'
PVC: giro de ombros frente/atrás, só direito, só esquerdo etc.
BARBELL: 5 GOH, 5 good morning, 5 muscle snatch, 5 snatch balance 5 drop snatch
B)
Strenght & conditioning
EMOM - 6'
2 muscle snatch (carga livre e progressiva)
EMOM - 6'
2 power snatch (75% PR)
EMOM - 10'
A cada 2 min:
2 snatch lift off 2" pause + 1 snatch full (85% PR)
C)
WOD
7 SOH (135/95)
14 deadlifts (135/95)
21 wall balls (20/14)
3 rounds for time
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ENDURANCE
A)
Warm-up - 4'
TABATA de quick run (no lugar)
B)
WOD
Em dupla
40 walking lunges
40 burpee
40 sit ups V-up
200m run
40 jump lunges
40 push up
40 box jumps
400m run
4 rounds for time