-WARM UP: Amrap 6´

25 Double under

20 OH lunges (plate) 10/5

15 Sit ups

10 Push ups

5 Burpees

 

-SKILL/STRENGTH :  5 Set x 1´ON x 1´OFF (DB complex)

4+4 Single  DB Hang Clean & jerk

4+4 Single DB snatch

Max OH Lunges

*Scaled Front Lunges

*Pick load (respetando una técnica fluida, controlando la carga)

 

-Warm up EMON 6´

Clean & jerk 3 (barbell cycling)

*pick load

 

-WOD: AMRAP 10´

12 Clean & jerk 50%

15 Wall Ball shot

10 Clean & jerk 60%

15 Kettlebell Swing

8 Clean & Jerk 70%

15 Wall ball shot

6 Clean & jerk 80%

15 Kettlebell Swing

4 Clean & Jerk 90%

15 Wall Ball Shot

Max reps Clean & Jerk 90%