WARM UP
2 ROUNDS
45″ Squat full rotation
45″ Front rack stretch com pvc
45″ Cossack squat
.
ATIVAÇÃO – 3 ROUNDS
6 Muscle clean
6 Tall clean
8 Air squats
5 Broad juntos
 

 

TÉCNICA
A cada 3′ – 3x
10 Power clean (60%)
 

 

WOD
10 RFT – CAP 20′
3 Power Clean (60/43kg) – (52/39kg)
9 Air squats
200m run