WOD for Friday, Aug 18, 2017

SNATCH MOBILITY BARBELL SHRUGGED

Ankle stretch 2'
Single leg flex. Wth external rotation 2'
Thoracic extension wth roller 2'
Overhead mobility tumbado 2'

SNATCH

Técnica de Snatch (Burgener / Skill transfers / 3 pos. Snatch).
Snatch 3* (5*1@85% cada 30") / 3' rest
Snatch pull 5*4@100%
Snatch segment deadlift 3*3 (3" de parada en posición 1, 2 y 3).

OH SQUAT

OH squat 6*3@80%

DUS, FARMER CARRY & PISTOLS.

4 rft:
50 dus
25 m farmer carry 2.0 BW
15 pistols

GYMNASTICS

A) Piked Skin The Cat; 3×2
B) 5*3-5 max segment ring muscle up (strict MU to bottom support + support bottom 5" + 2 strict ring dips + support top 5"). / rest 2'
C) 1 * max Kipping Ring Muscle-ups; 1xMax unbroken reps
D) Kipping Ring Muscle-ups; 2×60% del max

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