WARM UP
Mobili.+ Ativa.- punhos/ombros
.
1x PVC – comando
10 Deadlift
10 Clean high pull
10 Hang muscle clean
10 Shoulder press
.
2x BARRA – 1 comando
3 Reps de cada
 

 
TÉCNICA
E2MOM 10′ – PROGRESSÃO CARGA
1 Clean +
1 Hang Clean +
1 Front Squat +
1 S2OH
 

 
WOD
FOR TIME – CAP 13′
21 – 15 – 9
>Double db S2OH (20/14Kg)
9 > 7 > 5
>Power Clean (64/41kg)