Mobilidade front rack/punhos/quadril

WARM UP 
1x – PVC 
10 Deadlift
10 Clean High pul
10 Muscle Clean
10 Front Squats
.
2x – BARRA
5 Deadlift
5 Clean High Pull
5 Muscle Clean
5 Front Squats
 

 

TÉCNICA
COMPLEX
2 Squat Clean
2 Front Squat
.
>A cada 1’30” – 6x

WOD
21 – 15 – 09
>Hang Clean  (50KG/35kg)
>Front Squat
•50 D.U/ 80 S.U ao final de cada round.