WOD for Friday, Jun 23, 2017

Mobility clean & jerk

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

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

Clean & Jerk

20' to find a heavy clean & jerk, una vez encontrado encontrar heavy squat clean.

  • 5' trabajo técnico
  • 10' pesos intermedios.
  • 5' 3 intentos pesos máximos.

  • Sólo 3 fallos.

Clean pull

5*3 clean pull + 10% del squat clean

Front squat

5*3 by feel.

  • No soltar el agarre.

Power cleans & burpee pull ups

Five rounds for time of:
3 Power clean 100/70
10 Burpee pull-ups


A) Por calidad
Rope Climbs 1-2-3-4-5…
Muscle Ups 2-4-6-8-10…
*Continuar hasta que no se puedan hacer los MU unbroken
B) Max kipping T2B piernas estiradas.
C) 2*50% de reps realizadas en B.


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