Snatch & Muscle-ups

Aquecimento:  5' Bike + 3x ( 8 Parallette Push-ups + 8 Good Morning 20 kgs ) + 3x ( 8 Sumo Deadlift High Pull 20 kgs + 8 Strict Toes to bar) + Mobilidade

Força:
Deadlift 3x5

WOD

1000 Mts Row

1 Snatch (50 Kgs)

1 Muscle-up
2 Snatch (50 kgs)
2 Muscle-ups 

3 Snatch (50 Kgs)
3 Muscle-ups

...

Time Cap 10'

Adaptações: Baixar a carga do Snatch / Muscle-ups com banda elástica, 3 Pull-ups + 3 Dips

" Push Yourself Beyond Limits "