WARM UP
Mobilidade ombros + punhos
.
3 ROUNDS
30 D.U ou 60 S.U
10 Squat full rotation
10 Hip 90/90
5 Hang Muscle clean
 

 

TÉCNICA
A) EMOM 3′
1 Muscle clean +
1 Low Hang clean +
1 Push Jerk (40% a 50%)
.
B) A cada 2′ – 4X
2 Cleans + 1 Push jerk
(Pesado)
 

 

WOD
AMRAP 1’30” X 5 Rounds
3 Clean e Jerks (76/47kg) – (60/39kg)
30 D.U/ 60 S.U
REST 1’30”