WOD 7/11/16


Strength: Barbell Pull

A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM.
C) Snatch Grip DL (Use straps) 6*3*90% 3RM
D) Snatch Pull (Use  straps) 6*3*90% 3RM

Skill: Snatch warm up drills.

MetCon: 5-7-9 reps of
Sumo DL high pull
Squat Snatch
Bar MU

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

ME Pull
Sumo Deadlift 2-2-2-2-2-2
Zarcher Squats 4*6-8
Bent over row 3*10
Banded good mornings 100 reps.