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26042016


SWOD FITNESS SNATCH 4X 3 HANG POWER SNATCH 4X 3 SNATCH PUSH PRESS + 1 OHS

SWOD PERFORMANCE SNATCH 5X3 (75% 1 RM) REST 90" 4X 3 SNATCH PUSH PRESS + 1 OHS

WOD

RX 15-12-9-6-3 FRONT SQUAT (135/95) PULL-UP FOR TIME CAP: 10 MIN

COOL DOWN

SMR BAND IT (ILIOTIBIAL) 30: CALVES STRECTH (PANTURRILHA) 1:00 SUPER RACK STRETCH



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