WOD #18 (Sexta, 28/02)

Mobility 

Quadril / Punho

Warm Up

3 Rounds

20 Lunges
10 Bent Over Row
5 Deadlift High Pull

Skill / Technique

Every 2' for 6' (3 rounds)
1 High Hang Power Clean @70%
1 Hang Power Clean
1 Power Clean
1 Front Squat

Metabolic Conditioning

EMOM 20'
1. 50 Double Under
2. 20 Russian Kettlebell Swing @24/16
3. 20 Push Up
4. 15 Hang Power Clean @40/30
5. Rest