CLEAN

A. 15’ to find 1 power clean + 2 hang squat clean

WOD

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

EXTRA

5* (5 strict weighted pull ups / 5 strict hspu).

NIVEL I

FRONT SQUAT
5*5 Front squat, entre series:
5 strict pull ups
20” plank

WOD
For time:
1,000-m run
30 wall-ball shots
30 box jumps
750-m run
20 wall-ball shots
20 box jumps
500-m run
10 wall-ball shots
10 box jumps

NIVEL I

FRONT SQUAT
5*5 Front squat, entre series:
5 strict pull ups
20” plank

WOD
For time:
1,000-m run
30 wall-ball shots
30 box jumps
750-m run
20 wall-ball shots
20 box jumps
500-m run
10 wall-ball shots
10 box jumps