TRABALHO DO DIA

Monday

Treino 1. Segunda Feira

Mobility and Warm up

Hip and thoracic spine

then

Strength

20 secconds

Max Hang power snatch  (start with light weight)

rest 1'30''

Add weighted

25 secconds

Max Hang power snatch 

rest 1'30''

Add weighted

30 secconds

Max Hang power snatch 

rest 1'30''

Add weighted

30 secconds

Max Hang power snatch 

rest 1'30''

Add weighted

45 secconds

Max Hang power snatch 

rest 1'30''

Then

3 RDS

5 Barbell Split stance RDS

3 RDS

10 Wide grip barbell row

Conditioning

12' Amrap 

6 DB Devils press (alternating)

6 Step up over

6 Deadlifts @220/155 lbs - 100/70 kg