WOD for Tuesday, Jun 20, 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

6*3@75% / 3' rest

Power clean

BBC@50% (5r10" – 5r10" – 5r10" hasta fallo o MAX 30)

Front squat

6*3@75% / r45". As fast as possible.
– No soltar el hook grip, si no puedes mantén la barra agarrada.

Intervals

Intervals
3* (4* 1on : 1 off) / 3' rest
S1: 100 run + wall balls
S2: 100 row + box jumps
S3: 20/15 cal bike + kbs 24/16
S4: 50 dus + burpee

Recovery

15-20' aeróbico ligero + foam rolling

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