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 21 HRPU A) Ask coach for specific instructions. B) 30/20kg C) 45/30kg D) 60/42.5kg |
| S&A WOD
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 |