WoD 9.9.16


LEVEL 2 + LEVEL 1
Adaptation to training week
Warm up + Part a.
20min Mobility

5min board briefing + transition time

15min work with the coach ,
on technique modalities of : Hang Clean

3min transition time

Level 2
7min amrap
Ladder : 3 hang clean + 3 push ups, after each round, do 6 pistols @ easy to moderate weights , focus on thechnique


Level 1
7min amrap
of : 3 hang clean + 1 wall climb + 8 step lunges @easy weights , focus on thechnique