WOD 30/10/14

Warm-up
3x 10 swings 10 squats 5 ring rows

Hang Snatch
2x
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch

Weightlifting
Hang Snatch (1×3)
hang snatch
e1:30mom 15
2×5 20/ 22,5
3×4 25 27,5 30
5×3 32,5 35 37,5 (2x)
*increase every set by 0-5kg

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 15sec hold bottom of push up
II. 3 strict ring dips (weighted if possible) used 1,25 kg 😉

Metcon (2 Rounds for reps)
amrap 5
10 cal row
10 burpees over the rower
3 rounds plus ten
2min rest

amrap 5
10 t2b
10 goblet squats 32/24
four rounds plus 11

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