WOD 8/4/16

Strength: Deadlift/ Sumo deadlift

A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm), 5*80%, 5*90%
Then 3 sets of max reps! with 5RM (weight)

Skill: Squat Clean.

MetCon: 21-15-9
Squat cleans

A) Goblet squats + KB SDLHP 16/12 kg
B) 30/20kg
C+D) 42.5/30kg



Floor press 9*3*50-70% ME


MetCon: 21-15-9 reps of

KB push press

Straight leg sit ups/ strict T2B

Ring push ups