TRABALHO DO DIA

Thursday

Treino 4. Quinta Feira

Mobility and Warm up

Thoracic spine

then

Barbell Hang snatch

Strength

Hang P. Snatch - Every 1'30'' for 6' (4 rounds)

3 - 2 - 1 - 1 @70/75/80/80%+

3 Rounds 

10 Stiff 

10 Chin up

Conditioning

3' Amrap

6 *Heavy DB Hang snatch 

4 Burpee over the bar

2 Deadlifts @265/200 lbs - 120/90 kg

rest 2' and repeat for total of  3 rounds

*F - maior que 15 kg, até 22,5

*M - maior que 22,5 kg, até 32