Warm up:
3x
Muscle Clean – 5
Good moring – 5
Elbow Rotations – 10
Plank- 30”
Mobility
Skill:
Complex
A cada 2’ x 5
2 Power Cleans + 2 Squats Cleans
WOD
Amrap 15’
10 Lateral Burpees
10 Power Cleans
10 Lateral Burpeaa
10 Front Squats
Rx 60/45
Sc 40/30
Body Armor
Condicionamento
Tabata Row