| WARM UP |
| Mobili. Com pvc específico C&J |
| . |
| TABATA |
| >Prancha |
| >Medball clean |
| >Thruster com bola |
| >S.U |
|
|
| TÉCNICA |
| COMPLEX CLEAN |
| 1 Power Clean |
| 2 Hang clean |
| 2 Power Jerk |
| . |
| >A cada 1’40” – 5x |
|
|
| WOD |
| AMRAP 5′ |
| 40 D.U/ 60 S.U |
| 12 Power Jerk |
| 9 Wall ball |
| . |
| REST 1′ |
| . |
| AMRAP 5′ |
| 40 D.U/ 60 S.U |
| 12 Hang clean |
| 9 Wall ball |
| . |
| REST 1′ |
| . |
| AMRAP 5′ |
| 40 D.U/ 60 S.U |
| 12 Hang clean e jerk |
| 9 Wall ball |
