WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″ off
>Child pose
>Elbows rotation
>Ankle Mobility D/E
.
2 ROUNDS
3 Muscle clean (30% a 40%)
3 Push Press
3 Front squats
5 Broad jump
 

 

TÉCNICA
A) Clean – A cada 2′
5 – 5 – 3 – 3 (60% a 75%)
.
B) Push Press – A cada 2′
5 – 5 – 3 – 3 (60% a 75%)
 

 

WOD
AMRAP 9′
2 – 4 – 6 – 8 – ……
>Clean (80/55kg) – (60/45kg)
>BMU/ C2b/ Pull Ups/ Jump Pull Ups