WOD for Wednesday, Jun 14, 2017

Mobility: Snatch prep

Parte A:
Wall squat 2'
Hip external rotation with flexion 2' cada lado
T-spine smash & overhead extension bias 2'
Banded shoulder rotation 2' cada lado

Parte B:
Burgener warm up
Skill transfers
3 position snatch

1RM snatch

Snatch. Find your 1 rep max of the day.

Snatch pull

3*3 snatch pull + 10%

Front Squat

Front squat 5*3 by feel

Wod

For time:
1 k row
2k bike
300 dus
Tcap 16'

Los del French solo realizar 150dus.

Gymnastics

A) 10 Rope Climbs alternando legless y con presa.
B) 10*1 muscle ups con bajada negativa 3" y transiciones de 3" en todas las posiciones, se puede hacer kip para subir.
C) 1*max Bent Knee Toes-to-bar

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