WARM UP
Mobili.+ Ativa. – com bastão p/ Clean
.
1X PVC 
10 Deadlift
10 Clean high pull
5 Muscle Clean + 5 Hang Muscle clean
10 Jump Squat
.
2X BARRA – 1 no comando
5 Deadlift
5 Clean High pull
5 Hang Muscle clean
10 Jump Squat
 

 
TÉCNICA 
COMPLEX CLEAN
1 High Hang Squat Clean +
1 Hang Squat Clean +
1 Low Hang Squat Clean
.
>A cada 1’30” – 6x
>Progressão mantendo a técnica
 

 
WOD 
For time – CAP 16′
300m run
Máx. de Clean UBK (50kg/35kg)
300m run
Máx. de Clean UBK (60kg/45kg)
300m run
Máx. de Clean UBK (70kg/55kg)