WARM UP
Mobili.+ Ativa.- geral
.
1x PVC
10 Deadlift
10 Clean High Pull
10 Hang muscle clean
10 Frint squats
.
1x BARRA – 5 reps de tudo (comando)
 

 

TÉCNICA
COMPLEX CLEAN
3 Deadlift +
2 Hang power clean +
1 Squat Clean
.
> A cada 1’40” – 5x
 

 

WOD
For time – CAP 12′
6 – 4 – 2 – 4 – 6
>Squat clean (50/39kg)
12 – 8 – 4 – 8 – 12
>Kb swing Russian (24/20kg)
18 – 12 – 6 – 12 – 18
>Wall Ball (20/14lbs)
24 – 16 – 8 – 16 – 24
> Db S2OH (18/10kg)