TRABALHO DO DIA

Monday

Treino 1. Segunda Feira


Mobility
Quadril

Warm up
Barbell Snatch

Skill

a) 2 Power Snatch + 2 O. Head Squat

3 rounds / Rest 1' each round

@65%
@70%
@75%

Pause 3'' Power position
Pause 3'' O.H squat position


b) Deadlifts

0 - 45''

3 DL @80%

45'' - 1' 30''

5 DL

1' 30'' - 2' 15''

7 DL

Rest 3' and repeat


WOD

For Time

3 Bar muscle up
9 Power Snatch 95/65 lbs - 43/30 kg
12 B.O.B

6 Bar muscle up
12 Power Snatch
15 B.O.B

9 Bar muscle up
15 Power Snatch
18 B.O.B

12 Bar muscle up
18 Power Snatch
21 B.O.B

Cap 15'