WARM UP
Mobili.+ Ativa.- punhos/ombros
.
3 ROUNDS
8 Seated press – barbell
6/6 Step up – uma perna de cada vez
5 Shuttle run (7,5m)
 

 
TÉCNICA 
JERK
Drop jerk + Split jerk
.
EMOM 6′
1′- 1 Drop jerk + 2 Split kerk
2′- 1 Drop kerk + 2 Split jerk BTN
 

 
WOD 
For time – CAP 16′
15 Hang clean e jerk (60/45kg)
300m run
30 Box jump over
300m run
15 Hang clean e jerk