WARM UP
Mobili.+ Ativa.- ombros/punhos
.
3 ROUNDS
10m andar de caranguejo
30 Shoulder taps
20 Mountaim climb
10 Push press – Barbell
 

 
TÉCNICA 
PR JERK (Power ou split)
>5 reps – 60%
>3 reps – 80%
>2 reps – 90% a 95%
.
10′ para carga máxima.
 

 
WOD 
AMRAP 12′
10 Wall ball
8 Hang power clean
6 Burpees over bar
.
Cargas: (52/39kg) – 20/14 lbs
                 (42/29kg) – 14/10 lbs