WARM UP
Mobili.+ Ativa.- ombros/punhos
.
TABATA
> Hang muscle clean e press
> Step up
> Remador
>Push press
 

 
TÉCNICA
EMOM 4′
3 Shoulder Press
.
REST 2′
.
EMOM 4′
3 Jerks (power ou split)
 

 
WOD 
4 Sets of 5′ AMRAP
.
Set 1 e 3 
AMRAP 5′
7 Step up com peso (24/16kg)
7 Hang clean (60/45kg)
14/10 Cal. Row
.
Set 2 e 4 
AMRAP 5′
5 Box jump
5 Hang Squat clean
10 Cal. Ski