WOD 11/9/16

Skill: Power Clean

Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)

A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Behind the neck push press find 3RM
D) Behind the neck jerk find 1RM.

“Surprise MetCon”

The surprise was:

MetCon: Partner “Double Grace”

complete as a team of two 60 reps of Clean&jerk 60/42.5kg

ME Bench
Weide grip bench press
Strict shoulder press 4*8-10
Push ups (add weight if needed) 3*10
Triceps ext. 100 reps in any order.