WARM UP
Mobili.+ Ativa.- ombros/punhos
.
TABATA 1
>Clean high pull
>Hollow to arch
.
TABATA 2 
>Hang muscle clean
>Push press com 2 Db
 

 
TÉCNICA
A) Clean & Jerk
A cada 30″ – 10x
3 Clean e jerk TNG
.
B) Clean Pull
3 x 5 Reps – 100% a 110% do Clean
 

 
WOD 
AMRAP 6′
10 Hang  Power Clean (60/41kg)
5 Strict HSPU
.
REST 1’30”
.
AMRAP 6′
5 Hang Squat Clean
10m HSW/ 10 HSPU/ 3 Wall walk