WARM UP
Mobilidade e ativação – 2x
10 Front rack Mobility
8/8 Thoracic rotation
10 Scorpion
.
2 ROUNDS
5 Muscle clean
5 Sprawls
15″ Hs hold/ Hollow plank
 
TÉCNICA
A) EMOM 4′
1 Deadlift + 1 Clean + 1 Hang clean
Até 80%
.
B) A cada 2′- 5x
2 Hang clean (80%)
WOD
For time – CAP 16′
DUPLAS
1 Round
24 Burpees over bar Syncro
24 Cleans (60/41kg) – (52/39kg)
24 HSPU/ Db Push Press
.
2 Rounds 
12 Burpees over bar Syncro
12 Cleans
12 HSPU/ Db Push Press
.
3 Rounds 
8 Burpees over bar Syncro
8 Cleans
8 HSPU/ Db Push Press