WARM UP
Mobili. + Ativa.- punhos/posterior
.
3 ROUNDS
3 Shuttle run
10 Alternate V-up
10 Front Squats
 

 
TÉCNICA 
COMPLEX CLEAN
1 High hang Clean +
2 Hang Clean +
1 Clean
>A cada 2′- 5x
 

 
WOD 
For time – CAP 15′
4 ROUNDS
200m run
9 Hang power clean (54/37kg) (42/31kg)
12 T2b
15 Air squats