WARM UP
Mobilidade front rack/punhos/quadril
.
3 ROUNDS
40″ Prancha
8 Muscle Clean
20″ L-sit hold
8 Front squat
 

 
TÉCNICA 
COMPLEX CLEAN
1 Power clean +
2 Hang squat clean +
2 Front squat
>A cada 2′ – 6x
 

 
WOD
AMRAP 12′
4 Hang Clean (60kg/45kg)
8 Front Squat
12 T2b
.
SC: 50kg/35kg – T2b ou Leg raise
INI: 40kg/25kg – Knee raise ou v-up