WARM UP 
Mobília.+ Ativa.- Posterior/punhos
.
1x PVC
10 Deadlift
10 Clean High Pull
10 Hang muscle clean
10 Front squat
.
2x BARRA – 1 round sem soltar a barra 
3 Deadlift
3 Clean High Pull
3 Hang muscle Clean
3 Front squat
 

 

TÉCNICA
COMPLEX
1 Power Clean +
1 Front squat +
1 Hang squat Clean +
1 Front squat
> A cada 1’40” – 6x
> Progressão de carga

WOD
5 RFT – Cap 12′
7 Power clean (70/49kg)
2 Rope Climb/ 4 Rope raise