Most Recent Benchmark was MURPH on May 29,2017 (632 days ago)

Monday Feb 11,2019

11/02/19


CONDITIONING: Weight
Warm up

2 rondas x10reps piernas alternas
2 rondS x 10 reps plancha a squat

3 series Squat Flow mobility

Clean and jerk Warm Up

3 rondas de 3 reps:  

3 hang muscle clean + 3  strict press
3 hang power clean + 3 front squat  
3 high hang squat clean + 3 push jerk
3 hang squat clean + 3 split jerk  

15 min para llegar al 90% de clean and jerk  

WOD

AMRAP 9min

10 — 15 — 20 toes to bar
20 wall ball
10 — 15 — 20 chest to bar pullups  
20 box jump over  

Seguido 6min para MAX CLEAN AND JERK

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