Strength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift establish 5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)

Skill: Squat clean practice

MetCon: 7 rounds for time
7 Squat Clean
100m run

A) Ask coach for specific instructions.
B) ½ BW.
C) ⅔ BW
D) BW
E) 1 ¼ BW.



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Olympic Weightlifting WOD

1. OHS 15 min to establish 1RM of the day
2. HC+Jerk 5×2+1×70% 2×2+1×80%
3. Cluster establish 1RM
4. S.pull 6x3x100%