WARM UP 
Mobilidade ombros/punhos
.
3 ROUNDS
8/8 Seated press com db ou kb
10 Kb drag trough in plank
10 Good morning
8 Saltos contramovimento
 

 
TÉCNICA 
Push press + Power Jerk  + Split Jerk
2 + 2 + 2 – A cada 1’40” – 5x
 

 
WOD 
For time -CAP 13′
200m run
8 Jerks (40kg/29kg)
200m run
6 Jerks (50kg/35kg)
200m run
4 Jerks (60kg/45kg)
200m run
2 Jerks (70kg/51kg)
200m run
Máximo de Jerks (80kg/61kg)
 

 
EXTRINHA
EMOM 16′ 
1′- 15/12 Cal. Row 
2′- 5 Strict pull up + 5 Push ups