WARM UP
Mobili.+ Ativa.- ombros/punhos
.
3 ROUNDS
3 Shuttle run
6 Sprawls
3 Hang Muscle clean + 3 Front squats
 

 
TÉCNICA 
COMPLEX CLEAN
1 Power Clean  +
2 Hang Squat clean +
1 Front squat
.
>A cada 2′ – 5x
>Progressão
 

 
WOD 
AMRAP 20′
200m run
10 Burpees over bar
5 Front squats (70/49kg)