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Martes 10012017

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