WARM UP
Mobili.+ Ativa.- lombar/posterior
.
2 ROUNDS
200m run
6 Muscle clean
6 Downward dog
6 Scorpion
 

 

TÉCNICA
Deadlift
1×8 (leve)
1×5 (moderada)
3×3 + 5 Broad Jump (mais longe possível)
>80% a 90%
>REST 2′
 

 

WOD
AMRAP 12′
3 – 6 – 9 – 12 – …..
>Clean (70/49kg)
>Burpee over bar
100m run a cada round