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