WARM UP
Mobili. + Ativa. – ombros/punho
.
1x PVC 
10 Deadlift
10 High pull
10 Muscle Clean
10 Press
.
1x BARRA 
10 Deadlift pull
10 High pull
10 Muscle Clean
5 Press + 5 Push press
 

 
TÉCNICA 
Clean & Jerk
>Pontos de performance
>Trabalho de reps TNG
.
A cada 30″ – 12x
2 Clean e jerk TNG -70%
 

 
WOD 
For time – CAP 14′
3 RDS
 8 Power Clean (50kg/39kg)
4 Box jump over
8 S20h
4 Box jump over
8 Squat Clean
4 Box jump over