WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″off
>Box Chile pose
>Wall angel
>PVC pass througths
.
2 ROUNDS
30 Jump Plate
10 Sprawls
7 Muscle clean
 

 

TÉCNICA
CLEAN
A) 2x
3 Clean Pull
3 Tall clean
3 Hang power clean
3 Hang Squat clean
.
B) A cada 2′
5 – 5 – 3 – 3 – 1 – 1
Hang clean (60%- 85%)
 

 

WOD
For time – CAP 15′
DUPLAS
20 – 16 – 12 – 8 – 4
>Hang clean (60/43kg) – (52/39kg)
>Burpees
100 – 80 – 60 – 40 – 20
>D.U/ S.U