WARM UP
Mobili.+ Ativa.- quadril/punhos
.
2 ROUNDS
3 Man makers (1 Push up + 1 remada + 1
push Up + 1 remada + 1 Squat Clean)
8 Hang Muscle clean
10 Front squats
1′ Prancha
 

 

TÉCNICA
COMPLEX CLEAN
1 Power Clean +
2 Hang Squat Clean +
2 Front squat
.
>A cada 2’30”
>Progressao de carga
 

 

WOD
AMRAP 16′
15 Devil Clean (14/10kg)
10 Power Clean (50/35kg)
15 Box Jump over