WOD for Tuesday, Jun 13, 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

Clean & jerk TNG 6*3@75% / r30"
– Realizar TNG hasta que no se pueda hacer y después de 1 en 1.

Power clean

Power clean BBC @50% (5r15" – 5r15" – 5r15" hasta fallo o MAX 40)

Back squat

Banded back squat 6*3@65% / r30"
– si no se pone bandas añadir un 10-15%.
– No poner mas del 75% y mover las reps a la máx. Velocidad posible.

Intervals

Intervals
2* (4* 2on : 1 off) / 3' rest
S1: 200 run + wall balls
S2: 200 row + box jumps
S3: 30/20 cal bike + kbs 24/16
S4: 100 dus + burpee

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