WOD 2/11/15



Strength: Squat/Clean

A) Back Squat 5×5 weight from Elements.
B) Front Squat establish 5RM.
C) Hang clean Establish 1RM.
D) Clean Establish 1RM


A&B: Hang Clean Practice
C&D: In the time that left Perform for quality:
Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean)

MetCon: Tabata

A) Wall Balls

B) KB thrusters 20/16 kg.

C) Barbell thrusters 42.5/30 kg.

D) Barbell thrusters 52.5/40 kg
CASHOUT: coach’s choice