WOD #30 (Terça, 17/03)

Mobility

Torácica / Quadril

Warm Up

3 Rounds (20"/10")
1. Shoulder Abduction
2. Air Squat 
3. Reverse Fly
4. Mountain Climb

Skill / Strength

Snatch Balance
3x5 @50%1RM

Complex (3 Rounds)
1 Hang Power Snatch @70%1RM
1 Squat Snatch
1 Over Head Squat

Metabolic Conditioning

For Time
5 Power Snatch @50/35kg
10 Over Head Squat 

5 Power Snatch
10 Over Head Squat 
15 Push Up 

5 Power Snatch 
10 Over Head Squat 
15 Push Up 
20 USA KB Swing @24/16

5 Power Snatch
10 Over Head Squat 
15 Push Up 
20 USA KB Swing 
25 Burpee

TC 10'