WARM UP
Mobili.+ Ativa.- ombros/punhos/quadril
.
3 ROUNDS
5 Hang Muscle clean + Press
10 Lunges com rotação de tronco
5 Hang Muscle snatch
10 Thrusters com bola
 

 
TÉCNICA 
A) A cada 40″ – 6x
3 Clean e jerk TNG
.
REST 2′
.
B) A cada 40″ – 6x
3 Snatch TNG
 

 
WOD 
For time – CAP 13′
12 > 10 > 8
Hang power Clean (60/41kg)
24 – 20 – 16
Wall ball
.
12 > 10 > 8
Db oh squat
Russian kb swings (32/24kg)
.
6 > 4 > 2
Hang power snatch
12 > 8 > 4
Wall ball