WOD 13/7/17

Strength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*3*90% RM

MetCon: 9-15-21-15-9 reps of
One ARM OH lunge

A) 80% 5RM DL-10/8kg KB
B) 60/40-12/8kg KB
C) 85/57.5kg – 16/12kg KB
D) 102.5/70kg-24/16kg KB


Olympic weightlifting WOD 13/7:

  1. TNG Power clean 7x3x70-80%
  2. 15 min to find 1RM thruster (from racks)
  3. TNG pushpress 5x3x60-70%
  4. Backsquat+front squat 3×7+13×60% of backsquat