WARM UP
Mobili.+ Ativa.- punhos/ombros
.
3 ROUNDS
30″ Weight plank
30″ Plate oh hold
5 High pull
5 Muscle Clean + press
 

 
TÉCNICA 
A) Clean & Jerk
3 reps a cada 40″ – 8x
.
B) Snatch High pull
3 x 5 reps
 

 
WOD 
For time- CAP 16′
21 – 15 – 9
>Box jump over
>Burpee over bar
12 > 8 > 4
Snatchs (42/31kg) – (52/31kg) – (60/39kg)