WOD for Wednesday, Oct 11, 2017

CLEAN & JERK

A. 15’ to build a heavy clean complex (clean. pull + squat clean.)
B. Emom10’: 2 Hang squat clean (3cms del suelo pause 1” / en rodillas pause 3”) + 2 Front squat
C. 3*5 push press (1” pause top)
D. 5*3 power jerk
– 2 primeras series 2” pause lockout
– Ultima serie no pause.

SNATCH DEADLIFT

5*5 Sn. liftoff (floor to knees pause 30”)@80% del snatch.
– pause 1” a 3cms del suelo
– pause 3” en rodillas
– bajada controlada

WOD

For time:
25, 20, 15, 10, 5 t2b
Run 400 meters

GYMNASTICS

10’ amrap:
5 muscle ups
rest 15”
5 strict hspu
rest 15”
4 muscle ups
rest 15”
4 strict hspu
rest 15”

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