WARM UP
1′ Sprawls
1′ Jump jacks
1′ Elbows rotations
1′ Downward face dog
1′ Forearm mobility
 

 

TÉCNICA 
A) EMOM 4′
3 Position clean
High Hang/ Hang/ Chão
.
B) A cada 2′ por 4 sets
1 Clean
>Achar uma carga pesada
 
 
 

 

WOD
10 RFT – CAP 12′
3 Cleans (80/57kg) – (60/43kg)
3 Burpees over bar