WOD 13.01.17

SWOD - FITNESS
4 ROUNDS 6-8 KB SHOULDER PRESS REST 60" 30" SIDE PLANK REST 30"
WORKOUT OF DAY - FITNESS
21-15-9 MEDBALL CLEAN (20/16) BOX JUMP (20) PUSH UP FOR TIME
SWOD - PERFORMANCE
PRIMER TECHNIQUE 3 SETS 1 CLEAN DEALDIFT + 2 HANG CLEAN PULL - REST 5 SEC - 2 POWER CLEAN (NOT TNG) BB - 20% - 30% REST 1 MIN ENTRE ELES
4 SETS 30 SEG MÁX POWER CLEAN @ 60% REST 90 SEG
WORKOUT OF DAY - PERFORMANCE
21-15-9 HANG SQUAT CLEAN (95/65) HANDSTAND PUSH-UP
CASH OUT
FOR TIME
FITNESS: 3X MÁX PULL-UPS STRITCT REST AS NEEDED PERFORMANCE: 6 SETS - 2 STRICT PULL-UPS, 2 STRICT K2E, 2 C2B, 2 T2B.
REST AS NEEDED
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