WARM UP
Mobili.+ Ativa.- punhos/quadril
.
3 ROUNDS
CONPLEX: 3 Clean High Pull +
                       3 Hang muscle clean +
                       3 Front squats
10 Prancha dinâmica (sobe e desce)
3 Shuttle Run
 

 

TÉCNICA
COMPLEX CLEAN
1 Clean High Pull +
2 Hang squat clean +
1 Power Clean
.
> A cada 2′ – 5x

WOD
DUPLAS
AMRAP 20′
50 Push Ups – dividido
15 Cleans – 1 em 1
20 Cal. Ergo.