WARM UP
Mobili.+ Ativa.- Punhos/ombros
.
3 ROUNDS
5 Deadlift
10 Scap pull up
5 clean high pull
10 Beat swings
5 Muscle clean + Front squat
10 Ring row
 

 
TÉCNICA
COMPLEX CLEAN
1 Power Clean +
2 Hang clean +
3 Front Squats
.
>A cada sérire: 5 Strict pull up
>A cada 2′ – 5x
 

 
WOD 
4 Sets – A cada 3′
100m run
12 Pull ups
6 Clusters (31/50kg)