WOD for Monday, Dec 04, 2017

Snatch

A. 15’ to find a heavy complex
Power snatch + deep power snatch + snatch
B. 5* 3 snatch push press (2” pause top) + oh squat (2” pause bottom).

Back squat

A. Warm up sets tempo squats
5@30%, 5@40%, 5@50%, 5@60% (primera rep con 5” bajada y 5” parada).
B. Cluster
15/2-3@85%: r30” rr3’

Accesorios

3-5 rondas por calidad:
20m heavy farmer carry
15 nordic curl (push up)
10 doble kb front rack lunge
5 MB pass

Conditioning

Emom 12’
1: 10 Thruster (escoge peso).
2: 15 t2b
3: 50 dus

SCORE: Total reps

Gymnastics

30 deficit strict hspu, al romper:
10 t2b

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