15 min AMRAP:
- 50 DU.
- 40 Goblet Squat (24/16 kgs).
- 30 Kb Swing (24/16 kgs).
- 20 Step ups (24/16 kgs).
- 10 Hspu.

CLEAN & JERK
2-2-2-2-2 @ 70% Rm.

3x3 power clean
-no TnG
-70-80% of 1RM clean
-rest 2min between sets

2-3 min light cardio
1+1 min forearm smash with barbell on rack
1+1 min bicep smash with barbell on rack
1+1 min chest/bicep/forearms streching
1-2 min glute strech of your choise (each side)

Muscle
Lower
10-8-6-4-15
Back Squat/Back Rack Push Press
20-15-10-5-50
Neutral Grip Banded Deadlift/Hamstring Curl

Metcon

5 SL squats
5 pull ups
5 burpee box jumps

12 min AMRAP

TEAM WOD's
WOD A + Rest 1' + WOD B

WOD A - AMRAP 7'
10m Mts Run
5 Wallball
10m Mts Run

Rest 1'

WOD B - AMRAP 7'
10m Mts Run
5 Burpees
10m Mts Run

Squat Snatch

2x1 (70%)
1x1 (75%)
1x1 (80%)
1x1 (85%)
1x1 (90%)
Heavy Single

• Se falharem não sobem o peso

21 - 18 - 15 - 12 - 9 - 6 - 3 Pull Ups
A cada ronda 200m Run

Time Cap 15'