WOD 17/4/16
Skill: Push press/jerk warm up (10min)
Strength: Strict press
A) 5*5 weight from elements
B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set)
MetCon: 5RFT
9 Push ups
15 Toes 2 Bar
21 KB Sumo deadlift high pulls
A) Pike push ups/HRPU-Sit ups/K2E-12/8kg
B) Pike push ups/HSPU/ring push ups/K2E-20/12kg
C) HSPU-T2B-24/16kg
D) Strict HSPU (deficit if needed)- T2B- 32/24kg
S&A WOD
ME Power Clean 2-2-2-1-1-1
Accessory:
Pendlay row 3-3-3-3-3
One arm kb/db row 3*10
Banded good mornings 100 reps