TRABALHO DO DIA

Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Thoracic spine

then

Barbell Power snatch

Complex empty bar - 3 snatch high pull + 1 muscle snatch + 2 power balance (4x)

then

In 30 seccond

8 Power snatch (unbroken)

rest 1'

In 30 seccond

6 Power snatch (unbroken)

rest 1'

In 30 seccond

4 Power snatch (unbroken)

rest 1'

then

Every 10'' for 2'

1 Power snatch

Conditioning

3 rds

12 Toes to bar

12 American KB Swing @32/24 kg

10 KB Step up 

then

3 rds

12 Toes to bar

24 American KB Swing @24/16 kg

20 Box Jump over 

Cap 13'