WOD for Friday, Nov 03, 2017

JERK & SNATCH

A. 5*4 behind the neck press (pause 1” top / peso calentamiento)
B. 5*2 Behind the neck power jerk (2” pause dip & catch)
C. 5* 2 Hang power snatch + 3OH squat (2” pause knees + oh lento y controlado con 1” pause OH

Score: power jerk

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.

Jackie

For time:

  • 1000 m row
  • 50 thruster 45/35lb or 20/15kg
  • 30 pull-ups
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