WARM UP 
2 Rounds
30″ Cossack Squat hold
30″ Knee to wall
30″ 90/90 Hip.
.
ATIVAÇÃO – 3 ROUNDS 
10 Air squats
10 Glúteo bridge
10 Good Morning
 

 

TÉCNICA
Back Squat
1×15 – Leve
1×12 – 55%
1×10 – 60%
2×8 – 65%
.
REST 2′ entre séries
 

 

WOD
AMRAP 12′
6 Hang clean (60/43kg)
8 SHSPU/ Db Push Press (20/14Kg)
10m Db walking Lunge (24/16kg) – (20/10kg)