WOD 3/11/14

Warm-up
2x 8 squats
6 push ups
4 box jumps
2 kick up to handstand

Hang Clean + Jerk
2x 5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Weightlifting
Clean and Jerk (1×2)
hang clean + jerk
e1:30mom 15
2×5 27,5 30
2×4 35 37,5
3×3 40 42,5 45
3×2 50 52,5 55
*increase every set by 0-7,5kg

Basic Strength
Metcon (No Measure)
5x 20sec handstand hold &3 negative deficit hspu 2×20/1x20kg plate
*exactly 2min rest

Metcon (AMRAP – Reps)
teams of 2
amrap 8
c&j 60/40
*one works, one holds any type of plank
RX 47 together

Open Gym
strict press
10 25
8 27,5
6 30
4 32,5
2×10 22,5

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