TRABALHO DO DIA

 Friday

Treino 5. Sexta Feira

Mobility and Warm up

Hip and thoracic spine

then

Barbell Hang P Snatch

Strength

Every minute on the minute for 6'

3 Hang power snatch 

3 RDS

9 Sumô Deadlifts @65%

Conditioning

In 4 minutes

3 rounds

10 Chest to bar pull ups

10 Dumbbell Snatch @22,5/15 kg

then

Max American kettlebell Swing in the remaining time

@32/24 kg

Rest 2' and repeat