WARM UP
Mobili.+ Ativa.- ombros/posterior
.
3 ROUNDS
5/5 Seated press
20 Hollow rocks
10 Beat swings
20 Alternate V-up
 

 
TÉCNICA 
5 Sets
6 Shoulder press (saindo do chão)
3 a 5 Strict pull up – avanç. c/ sobrecarga
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>Descansar o necessário
 

 
WOD 
For time – CAP 15′
2 Clean e jerk (62/45kg)
10 BMU/ 15 T2b/ 20 Pull up/ Jump pull up
4 Clean e jerk
30 Box jump over
6 Clean e jerk
10m HSW / 20m kb Oh walking
8 Clean e jerk