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WOD 09122014

NIVEL II

W-UP
Dynamic warm-up 10′ / técnica power clean 5′

FUERZA
Emom 12′
1-4′: 5 Power clean @70%
5-8′: 4 power clean @75%
9-12′: 3 power clean @80%

WOD
For time:
Row / run 1,000 meters
50 KB o dumbbell snatches 20-12
Row / run 750 meters
35 KB o dumbbell snatches 20-12
Row / run 500 meters
20 KB o dumbbell snatches 20-12

ENDURANCE
For time: 400-800-400-800-400 (60″ rest).
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NIVEL I

TECNICA
Power Snatch

WOD
For time:
Row / run 1,000 meters
50 KB o dumbbell snatches 12-8
Row / run 750 meters
35 KB o dumbbell snatches 12-8
Row / run 500 meters
20 KB o dumbbell snatches 12-8

ENDURANCE
For time: 400-800-400-800-400 (60″ rest).