WOD 17/10/18

1.

warm up

3 rnd nft

30 jumping jack

5 dl 3 position clean @20/15

5 down s clean

5 hang s clean

5 squat clean

5 push jerk

5 split jerk

2.

front squat rest 1'

21 @40%

15 @50%

12 @60%

9 @70%

3.

block

down squat clean 6 x 3 @60% rest 1'

hang squat clean 6 x 3 65% rest 1'

4.

Push jerk

4 jerk drive + 2 split jerk x 4 @80% rest 1'

5.

clean & jerk

EMOM 8'

1 rep parti dal 60% del massimale e incrementa ad ogni set il carico fino ad arrivare al 90% del massimale nell'ultimo set.

6.

15' mobility