Warm-up
EMOM - 10'
1° min == 5 dog stretches + 5 rolinhos
2° min == 6 snatch push presses (45/35)
3° min == 3 snatch balances + 3 drop snatches
4° min == 3 high hang squat snatches + 3 hang squat snatches
5° min == 3 squat snatches
B)
Strength & Conditioning
Workout - 4'
A cada 2' (2 sets):
3 high hang squat snatches (65%-70%)
B1)
Workout - 6'
A cada 2' (3 sets):
2 hang squat snatches (75%-80%)
B2)
Workout - 6'
A cada 2' (3 sets):
2 squat snatches (80%+++)
B3)
Workout - 6'
A cada 2' (3 sets):
1 squat snatch (90%+++)
B4)
Front squat - 10'
Achar 1 RM dead stop front squat
C)
WOD
AMRAP - 6'
6 hang squat cleans (155/105)
6 bar facing burpees