WARM UP
Mobili.+ Ativa. – punhos/ombros
.
2 ROUNDS
10 Deadlift
10 Clean High Pull
8 Sprawls
.
10 Hang muscle clean
10 Front squats
6 Burpees no Jump
 

 

TÉCNICA
COMPLEX CLEAN
1 Hang Squat clean +
1 Front Squat +
1 Hang Squat clean
>A cada 2′ – 6x
 

 

WOD
A cada 2’30” – 5 Rounds
A) 20 Front squats (40/29kg)
12 Burpees over bar
.
B) 16 Front squats (50/37kg)
12 Burpees over bar
.
C) 12 Front squats (60/47kg)
12 Burpees over bar
.
D) 8 Front squats (72/55kg)
12 Burpees over bar
.
E) 4 Front squats (82/61kg)
12 Burpees over bar