A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM.
C) Snatch Grip DL (Use straps) Establish technical 3RM
D) Snatch Pull (Use straps) Establish technical 3RM
Skill: Snatch warm up drills.
MetCon: 1-3-5-7-9 reps of
Sumo DL high pull
A) Ask coach for specific instructions.
B) 30/20kg- C2B Pull ups
C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups
D+) 60/35kg- Strict Bar MU/kipping BMU
S&A WOD :
Hall Pull 5-5-5-5: +5*80% from last set
Back Squat 6*3*70% 3RM (80% 5RM)
KB/DB One Arm row from lunge position 3*8-12 (each side)
Strict curls 4*10-15
*time cap 20min.