WARM UP
2 ROUNDS
40″ Wall slides
30″ Sleeper stretch
30″ Plate around the world
30″ Barbell front Squat hold
.
ATIVAÇÃO
EMOM 4′
1 Clean Pull +
1 Hang Muscle Clean +
1 Front Squat
 

 

TÉCNICA
“DE CLEAN”
Iniciantes: power clean
Intermediários e avançados: Squat clean
.
1×5 (leve)
1×3 (70% a 80%)
1×1 (90%)
1×1 (100% atual PR)
.
10′ para carga máxima de 1 Clean
 

 

WOD
For time – CAP 20′
400m run
30 Hang clean (42/29kg)
30 Box Jump
400m run
20 Hang clean (52/39kg)
20 Box Jump
400m run
10 Hang clean (62/43kg)
10 Box Jump