Skill: Squat 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 Find 5RM
C) Behind the neck press find 5RM
D) Split Jerk find 1RM
MetCon: In teams of two complete 16min AMRAP OF
8 Squat Cleans 50/35kg
16 Ring Dips
200m Partner carry
*Ask Coach for scaling Options.
S&A WOD NO CLASS PERFORM AT OPEN GYM
Bench Press 3-3-3-3-3-3
Svend press 3*12-15
Triceps ext. 100 reps any order.