WARM UP
Mobility + Ativação
2 ROUNDS
8 Elbows rotation
8/8 Thoracic rotation
8 Scap. Pull Up
.
AMRAP 5′
3 Clean Pull
3 Hang clean
6 Kipping swings
12 Hollow rocks
 

 

TÉCNICA
A) Hang Clean
10 – 50%
8 – 60%
6 – 70%
4 – 80%
2 – 85% a 90%
.
>A cada 2’30”
.
B) EMOM 4′
3 a 5 Strict Pull Up
 

 

WOD
For time – CAP 12′
21 – 15 – 9
>Clean
15 > 12 > 9
>RM/BMU/ C2b/ Pull up/ Jump BMU/ Ring Row