WOD 12/09/18

1.

warm up

3 rnd not for time @20/15

10 box jump

5 dl

5 fs

5 muscle clean

5 shoulder press

5 good morning

2.

La bottom position va fatta sotto al parallelo in massima accosciata mantenendo la schiena perfettamente dritta.

front squat rest:1'

10 @50% 3''-2''-1''

8 @60% 2'' bottom position

6 @70%

12 @40%

3.

rest: 1':30''

down block squat clean 3x3 @60%

hang block sc 3x3 @70%

4.

push jerk b.t.n 3x3 @70% rest:1':30''

5.

squat clean & jerk rest: 2'

3-3 @70%

2-2 @80%

6.

ft

1 k row

200 du

1 k run

7.

squat jump

12x3 @20/15

8.

15'

mobility e stretching