WARM UP
Mobili.+ Ativa.- ombros/punhos
.
2 Rounds
30 Jump Plate
20 Mountaim Climb
10 Passtrougths
.
3 Rounds
3 Clean Pull
3 Hang muscle clean
6 Sprawls broad Jump
 

 

TÉCNICA
COMPLEX CLEAN
1 Clean Pull +
2 Hang Clean
(60% a 70%)
.
> A cada 1’30” – 6x
 

 

WOD
A cada 3′ – 5x
40 D.U/80 S.U
10 Hang clean (52/39kg) – (43/29kg)
15 Burpees
.
Target: 2′