WARM UP
Mobili.+ Ativa.- ombros/punhos
.
3 ROUNDS
15 Hollow rocks + !0″ Hollow hold
15 Arch rocks + 10″ Arch hold
10/10 Seate press com db
5 Muscle Clean + Press
 

 
TÉCNICA
Jerk
3 Jerks (Power ou split)
A cada 30″ – 10x
 

 
WOD 
5RFT – CAP
12m Db/kb Oh walking lunge
9 Pull ups
6 Double db Hang Snatch
9 SHSPU/ HSPU
12 Abmat sit up