WARM UP
Mobili.+ Ativa.- torácica/punhos
.
AMRAP 6′
3 Muscle clean + 3 Shoulder Press
10 Prancha sobe e desce
2 Rope raise
 

 

TÉCNICA
COMPLEX CLEAN
1 Clean +
2 Hang Clean +
2 Push Press
>A cada 1’40” – 4X
 

 

WOD
5 RFT – CAP 12′
6 Hang clean (60/39kg)
4 Push Jerk
2 Rope Climb/ 4 Rope raise