WARM UP
Mobili. F.R./Punhos/Quadril
.
1x – PVC 
10 Deadlift pull
10 High pull
10 Hang muscle Clean
.
2x – BARRA 
5 Deadlift pull
5 High pull
5 Hang muscle clean
5 Front Squat
 

 
TÉCNICA 
COMPLEX CLEAN
1 Squat Clean +
1 Hang Squat Clean +
2 Front Squat
.
>A cada 2′ – 6x
 

 
WOD
6 RFT – Cap 12′
2 Squat Clean (80% RM)
10 High Box Jump over
10 Db Snatch (20kg/16kg)