NIVEL II

WARM UP
Jerk prep:
MOBILITY: Thoracic extensión & Shoulder flexion
Foot positioning

WOD 1
20′ to a heavy 3rm split jerk

WOD 2
Emom 15′
1’s: 15 KB snatch derecha 24/16
2’s: 15 Box jumps
3’s: 15 KB snatch izquierda 24/16
4’s: 15 Toes to bar
5’s: rest

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NIVEL I

WARM UP
Shoulder trifecta (shoulder press / push press / push jerk).

WOD 1
5*5 stoh

WOD 2
Emom 15′
1’s: 10 burpee
2’s: 10 Box jumps
3’s: 20 sit ups
4’s: 40″ plank
5’s: rest