WOD 25/7/16


A) Deadlift 5*5 weight from elements
B) Establish 5RM.
C+D) Establish 2RM conventional deadlift.

Skill: Squat Clean

MetCon: 5-10-15-10-5 Reps of
Squat cleans
Burpee over the box 60/50cm

A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
ME Squat
Zarcher squat (from racks) 3-3-3-3-3-3Barbell good mornings 4*6-8
Bent over row (use KB/DB beginners use barbell) 3*10
Glute bridges 100 reps in any order