Warm up

Mobility

21 15 9

Air squats
Push ups

Tecnical

Clean

Accessory

Obs ; Manter a posição de recepção do Power pelo menos 2 segundos !

Complex

2 rounds of ;

Power position 2 sec
Low Hang clean 2 sec
Hang clean 2 sec
High Hang clean 2 sec

Wod 1 – Tempo

4 round of ;

10 cleans (50 / 35kg ) ( Rx squat clean 5 reps )
10 Burpees over the bar

Wod 2 – Tempo

For time ;

4 rounds of ;

Bar Muscle ups / Chest Pull ups / Pull ups 5
Wall balls 10 ( 20 / 14 lbs )

Wod 3 – Tempo

For time ;

4 rounds of ;

Kettlebell swing americano 10 ( 24 / 14kg )
Double unders 25
160 Meters Run