03.12.15

TÉCNICA
Clean
H. P. Clean + Fr Squat + H.Squat Clean
4 x (3+2+1)
INICIANTE
6 x 3+2+1 (usar somente barra)

WOD
Amrap 12′
18 KBS 20/16kg
12 Hang Clean 45/30kg
1 Rope climber

INICIANTE
Amrap 12′
9 KBS 16/12kg
9 Hang Clean 30/20kg
9 ring row

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