WARM UP
Mobili.+ Ativa.- punhos/ombros
.
TABATA
> Muscle clean
>Beat swings
> Sprawls
> Air squats
 

 
TÉCNICA 
Clean
2 x 6 reps – 60%
2 x 4 reps – 70%
2 x 2 reps – 80%
.
Sets UBK
>A cada 1’30”
 

 
WOD 
AMRAP 12′
2 BMU/ Jupmp BMU/ Ring row
COMPLEX – (64/45kg)
1 Deadlift
2 Hang Clean
3 Front Squats
4 Burpee double jump over bar