WARM UP
Mobili.+ Ativa.- Punhos/quadril
.
1X PVC – comando 
10 Clean deadlift
10 Clean high pull
10 Low Hang muscle clean
10 Front squats
.
2X BARRA- 1 comando 
6 Clean deadlift
6 Clean high pull
6 Low Hang Muscle clean
6 Front squats
 

 
TÉCNICA
COMPLEX CLEAN
1 Low hang Clean (Pausa 2″ em low) +
2 Cleans +
3 Front squats
.
>A cada 2′ – 5x
 

 
WOD 
4 RFT – CAP 16′
15 Cal. Ergo.
3 Power Clean
6 Front squats
9 Burpees double jump over bar
.
REST 1′ a cada round
.
Cargas: (60/45kg) – (52/37kg) – (42/29kg)