WOD 31/10/16

Strength: Barbell Pull

A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90%5RM
C) Snatch Grip DL (Use straps) 3-3-3-3-3-3
D) Snatch Pull (Use  straps) 3-3-3-3-3-3

MetCon: 15-12-9 reps of
Hang Power Cleans 42.5/30kg
Front rack lunges (steps *2) 42.5/30 kg

*Ask coach for scaling options

ME Squat
Back Squat 2-2-2-2-2-2
Front Squat 4*6-8
Bent Over row (dumbbell) 3*10
Banded Good mornings 100 reps in any order.