WARM UP
Mobili.+ Ativa.- quadril/tornoze./punhos
.
1 Round 
15 Barbell Deadlift
30 Shoulder taps
.
1 Round 
15 Muscle clean
30 Mountaim Climb
.
1 Round 
15 Front Squat
10 Sprawls
 

 

TÉCNICA
STRENGHT
A) Front squat
4 – 3 – 3 – 2 – 2 (65% a 80%)
> A cada 1’30”
.
B) Squat clean TNG
3 – 2 – 1 – 1 – 1 (75% a 95%)
> A cada 1’30”
 

 

WOD
MetCon – CAP 12′
3 – 6 – 9 – 12 – 15
> Hang clean (60/39kg)
> Burpee Box Jump over