WARM UP
Mobili.+ Ativa.- punhos/quadril/tornozelo
.
1x PVC
10 Deadlift
10 Clean High Pull
10 Hang Muscle clean
10 Front squats
10 Tuck Jump
.
1x BARRA
5 reps de tudo
 

 

TÉCNICA
3 Position Clean
A) 4 sets
1 High Hang clean +
1 Hang Clean +
1 Clean
(60% a 70%)
.
> A cada série: 5 High Box Jump
 

 

WOD
5x AMRAP 4′
600m run
Máx. Power Clean (70% RM)