WARM UP
Mobili.+ Ativa.- ombros/posterior
.
1 x PVC – comando 
10 Deadlift
10 Clean high pull
10 Muscle clean
10 Front squats
10 Soulder press
.
2 x BARRA – 1 comando 
5 Reps de todos
 

 
TÉCNICA 
Clean & Jerk Touch and go
2 x 6 reps
2 x 4 reps
2 x 2 reps
.
>A cada 2′
 

 
WOD 
For time – CAP
10 – 8 – 6 – 4 – 2
>Clean
>Burpee to plate
>Front squats
.
Cargas: 50/29kg – 56/35 – 62/39 – 70/45