WARM UP
2 Rounds
40″ Front rack stretch
40″ Wrist Mobility
40″ Ankle Mobility D/E
40″ WindMill D/E – Lunge position.
.
ATIVAÇÃO – 2 ROUNDS 
5 Tall clean
5 Front squats
5 Push Press
5 Jerk
 

 

TÉCNICA
STRENGTH
COMPLEX CLEAN
1 Clean +
1 Front Squat +
1 Jerk
(75% a 80%)
.
>A cada 2′ – 6x
 

 

WOD
“GRACE” – CAP 8′
30 Clean e Jerk (60/42kg)
 

 
POS WORKOUT (obrigatório)
3 sets
10/10 Seated Single arm dB Press
15 Snow angel
REST 30″