WARM UP
Mobilidade e ativação – 2x
30″ on/ 10″off
Samson stretch D/E
Wall thoracic rotation
.
3 ROUNDS
8 Muscle Clean
20″ Plank
 

 

TÉCNICA
Clean
A) EMOM 4′
1 Clean Pull + 1 High Pull + 1 Clean
(40% a 65%)
.
B) 3×3 Clean UBK – 75%
REST 1’30”
 

 

WOD 
For time – CAP 16′
3 ROUNDS
200m run
10 Cleans (60/43kg)
.
2 ROUNDS
200m run
8 Cleans ( 84/55kg)
.
1 ROUND
200m run
6 Cleans (100/61kg)