WARM UP
Mobilidade e ativação – 2x
30″ Squat full rotation
30 Elbows rotation
30″ Calf stretch
.
2 ROUNDS
20 Jump over bar
10 Deadlift
5 Muscle clean
20″ Back extension hold
 

 

TÉCNICA
Deadlift
10 – 8 – 5 – 3 – 10 (melhor carga)
.
>A cada 2′
.
WARM UP CLEAN
EMOM 4′
3 Position clean
(Chão, Hang, High Hang)
 

 

WOD
A cada 2′
>ATÉ COMPLETAR 50 REPS
120 S.U
Máx. Power clean (70/49kg) – (50/35kg)
CAP 12′