WOD for Friday, Mar 31, 2017

Mobility clean & jerk

LOWER BODY
Hip capsule stretch 2' cada lado
Banded wall squat 2-4'
Banded single leg flexion

UPPER BODY
T spine mob 2'
Banded triceps 2' cada lado
Banded overhead distraction

Clean and jerk 1RM

Clean & jerk. Find your 1 rep max of the day.

Clean pulls

10 clean pulls con el peso del clj

Front squat

Front squat 2*(5*3@60%/r30") /3'

Wod: snatch & muscle ups

5 rondas por tiempo:
20 kb snatch 24/16
5 muscle ups

Accesorios

75 weighted pistols, al romper:
50 m trineo 60kg
3 tire flips en parejas

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