WOD for Tuesday, Apr 04, 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 & jerk complex

5* (3 hang clean pulls + 1 hang squat clean + 2 push jerks @75% (del clj)) / 45" rest
3' rest
5 high box jump con chaleco (no rebote) / 45" rest
3' rest
5* (3 hang clean pulls + 1 hang squat clean + 2 push jerks @75% (del clj)) / 45" rest

WOD: squats, cleans & c2b

3 rounds for time:
One minute of 135-lb. front squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute

Accesorios: press banca & mb pass

10 a 1 ladder
press banca
mb pass

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