NIVEL II
WARM UP
Clean & jerk warm up
WOD
15 burpees over the bar
5 clean & jerks 85/55
12 botb
4 clean & jerks 85/55
9 botb
3 clean & jerks 85/55
GYMNASTICS
21, 18, 15, 9, 6, 3 reps for quality
Strict hspu –> push ups en paralelas
Pistols –> weighted step ups
Entre series 50 du’s
MOBILITY
Single leg flexion with external rotation 5′ cada pierna.
NIVEL I
WARM UP
Power clean practice
WOD
15 burpees over the bar
15 power clean
12 botb
12 power clean
9 botb
9 power clean
GYMNASTICS
21, 18, 15, 9, 6, 3 reps for quality
Push ups / squats
Entre series 50 singles