WOD 15/6/17

Strength: Squats
A) Back Squat 5*5*5RM
B+) Back Squat establish 5RM.

MetCon: For time
1k run
then 5RFT
20 Walking Lunges
15 Air Squats
10 KB Swings 32/24 kg

Ask coach for scaling options


Olympic weightlifting WOD 15/6:

  1. Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. 1 rep of each movement, start at 60% of max C&J, add weight each set untill failure
  2. Jerk from Racks 7x3x75%
  3. Good morning 4x8x50% 1RM clean
  4. Back squat 3x3x80% 3x2x85% 2x2x90