WOD 20.10.14 CFTN “TRIPLO 7”

Mobility and warm up

Skill: Push jerk

Strength: EMOM 8’00” 1 Power Clean and 2 Push jerk

AMRAP 7’00”

Clean & Jerk

(2 min. rest)

EMOM 7’00”

7  Toes 2 Bar

7 Diamond Push-ups

(2 min. rest)

AMRAP 7’00”

1:1   American Swing : Jumping pull up

2:2  American Swing : Jumping pull up

3:3  American Swing : Jumping pull up

4:4 – 5:5 – ecc….

Finisher: Work on joint mobility