WARM UP
Mobili.+Ativa.- quadril/cadeia posterior
.
1x PVC – comando 
10 Deadlift
10 Clean high pull
10 Muscle clean
10 Press
.
2x BARRA – 1x comando 
6 Deadlift
6 Clean high pull
6 Muscle clean
6 Press
10 Push ups
 

 
TÉCNICA 
Clean e Jerk
A cada 30″ – 10x
3 Clean e Jerk  – 60%
 

 
WOD 
“Benchmark Linda Modificado”
For time – CAP 25′
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps
>Deadlift (1¹/2 Bodyweight)
>Db Bech press ou Floor press
>Clean (³/4 Bodyweight)
*200m run ao final de cada round
Carga Db – 24/16kg – 16/10kg