WOD for Friday, Oct 20, 2017

CLEAN & JERK

A. 15’ to build a heavy clean complex (clean. pull + squat clean.)
B. Emom10’: 1 Hang squat clean (No pause, go heavy, no misses) + 1 Front squat
C. 15’ to find 5rm push press
D. 5*3 split jerk
– 2 primeras series 2” pause lockout
– Ultima serie no pause.

BACK SQUAT

Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

Working sets
6*2@70-80%
primera rep tempo 5510
La primera rep es tempo 5510
La segunda rep es profunda y explosiva.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

HELLEN

Three rounds for time:
Run 400 meters
21 kbs 24/16
12 Pull-ups

GYMNASTICS

Emom 12’
3 muscle ups + 6 hspu + 9 pull ups
rest 1’ cuando no entre en 1’
scale 2+4+6 o 1+3+5

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