WOD for Wednesday, Dec 06, 2017

Clean & jerk

A. 15’ to a heavy complex: Power clean + hang power clean + hang clean + TNG clean.
B. 6*3 power jerk (2” pause dip / 2” pause top).

Front 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

5*5 press banca, entre series:
5 ring rows pies elevados (5” pause top + 5” bajada)
10 dumbell shoulder scaption
20 band aparts
50 banded triceps extensions

Conditioning

Emom 12’
1: 10 c2b
2: 15 box jump
3: 20 wall ball

Gymnastics

10 a 1 strict weighted pull ups, entre series:
20m handstand walk

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