WARM UP
30″ on/ 5″off – 2x
>PVC Good Morning
>Cat & Cow
>The book (D/E)
>Front rack Mobility
.
ATIVAÇÃO – 3 ROUNDS 
10 Good Morning – barra
10 Snow angel
 

 

TÉCNICA
Deadlift
3 reps – 80%
2 reps – 90%
1 rep – 95%
.
3 reps – 85%
2 reps – 95%
1 rep – 100%
.
>REST 1′ a 2′ entre séries
 

 

WOD
5 RFT – CAP 15′
12 Deadlift (64/47kg) – (60/41kg)
9 Hang clean
6 HSPU/ Box HSPU
30 D.U/ 60 S.U