WARM UP
Mobili.+ Ativa.- punhos/ ombros
.
3 ROUNDS
Complex clean:
2 Clean high pull +
2 Hang muscle clean +
2 Push press
20 Hollow rocks
20 Superman
6 Sprawls
 

 
TÉCNICA 
Clean e Jerk
2 Clean + 3 Split jerk
.
10 Kip. HSPU a cada série
.
>A cada 2’30” – 5x
 

 
WOD 
AMRAP 12′
0′ – 8′
3 Wall walk
4 Clean e jerk (74/51kg)
5 SHSPU/ HSPU/ Shoulder press
,
8′ – 12′
Máx. burpee