Warm up-

2 Rounds –

200m Row
200m Run, then

3 Rounds –

5 Squats
5 Push ups
5 Ring rows

Learn how to read and optimize rowing technique

Strength-

Pull ups 3 x ME

Deadlift 3 x 3

Conditioning-

5 Rounds –

200m Row
10 Ground to overhead

Trabalho de Weightlifting mais técnico, com cargas reduzidas, @135lbs (61kg), com o propósito de melhorar o padrão de movimento do Snatch, @studiotheforge ! #coachpanda #theforgestudio #centrodealtaperformance #weightlifting #lpo #snatch #arranco #power #powertraining #movementpattern #practice #athlete #mobility #groundtooverhead #squatsnatch #speed #slomo #slowmotion #workout #fitness #performance

A post shared by Rodrigo Veras Pandeló (@coachpandelo) on Feb 2, 2017 at 11:17am PST