WARM UP
Mobilidade e ativação – 1x
1′ Arms cicles
1′ Pigeon pose D/E
1′ Hamstring stretch
1′ Forearm Mobility
.
AQUECIMENTO CLEAN – 2x 
5 Clean High Pull
5 Hang Muscle clean
5 Front squats
 

 

TÉCNICA
A) EMOM 4′
3 Clean Pull
2 Low Hang Muscle clean
1 Clean (leve/moderado)
.
B) A cada 2′ – 5x
2 Cleans + 1 Hang Clean
(50% – 70%)
 

 

WOD
AMRAP 2′ X 5 ROUNDS
12 Wall Ball (20/14lbs)
9 Burpees over bar
3 Hang clean (80/55kg)-(60/43kg)
REST 1′