WARM UP
Mobili.+ Ativa.- punhos/quadril
.
TABATA
> 1 Hang Clean + 1 Front squat
>Pogo jump plate
 

 
TÉCNICA
COMPLEX CLEAN
1 Power Clean +
2 Hang Squat Clean +
2 Front Squat
.
>A cada 2′- 4x
>Progressão até 85%
 

 
WOD 
For time- CAP 17′
400m run
20 Hang clean (34/25kg)
20 Front Squats
.
300m run
15 Hang Clean (44/29kg)
15 Front Squats
.
200m run
10 Hang Clean (52/35kg)
10 Front Squats
.
100m run
5 Hang Clean (60/45kg)
5 Front Squats