WOD 15/9/16




Strength: Back Squat/Front Squat + Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Back Squat find 5RM.
C+D) Front Squat 8*2 Use 1 RM weight of Deficit Clean from Monday. (rest 45-60 sec)

21-15-9 reps of
Overhead Squat 42.5/30kg
SDLHP 42.5/30kg

*Ask coach for scaling options

Volume press
Wide Grip Bench Press 6*6-10*50-70%ME

MetCon: For Time Complete 100 clapping/plyo Push ups

*EMOM perform 3 strict chin ups/supine ring rows