WARM UP 
Mobili.+ Ativa.- punhos/quadril
.
1x PVC
10 Clean deadlift
10 Clean high pull
10 Muscle clean
10 Front squat
.
2x BARRA – 1 comando 
6 Clean deadlift
6 Clean high pull
6 Muscle clean
6 Front squats
 

 
TÉCNICA 
COMPLEX CLEAN
1 Power clean  +
2 Hang Squat Clean +
2 Front squats
.
>A cada 2’30” – 5x
 

 
WOD
AMRAP 15′
3 Deadlift (100/75kg)
6 SHSPU/ HSPU/ Box HSPU
9 Double Db S2OH (16/10kg)