WOD for Saturday, Jul 15, 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

Snatch

1-10-1-20-1-30 reps
1 en squat.
10-20-30 en power.

Dumbell complex & pull ups

21-18-15-12-9-6-3 reps for time of:
Dumbell burpee / hang squat clean / thrusters 20/15kg
Pull-ups

  • Si no pillas mancuernas hazlo con barra 40/30
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