Mobilidade Front Rack/ punhos/ posterior
.
WARM UP
1x – PVC 
10 Deadlift
10 Clean High Pull
10 Muscle Clean
.
2x – BARRA
5 Deadlift Pull
5 Clean High Pull
5 Muscle Clean
5 Tall Power Clean
 

 
TÉCNICA
Power Clean
4 x 6 reps TNG
.
Objetivo: Barbell cycling e velocidade
 

 
WOD
2 X EMOM 6′
Min. 1 – 3: 1 Round de meio DT*
Min. 4 – 6: 10 T2b + 5 Burpees double Jump over bar
.
Meio Dt: 12 Deadlift + 9 Hang Power Clean
.
REST 2′ e repete.
.
Cargas: (60kg/45kg) ; (50kg/35kg)