WOD 28/8/16


Skill: Hang 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 5*5*90% 5RM
C) Push Press estblish 3RM (if done last week perform 6*3*80% 3RM)
D) Split Jerk establish 1 RM.

MetCon: 3RFT
9 Hang Squat clean to overhead
15 Over the bar jumps

A) Ask coach for specific instructions.
B) 30/20kg
C) 45/30kg
D) 60/42.5kg

ME Press

Floor press 3-3-3-3-3

Deficit push ups 4*8-10

Svend press 3*12-15

Triceps ext. 100 reps can be done in any order