WOD 13/11/14

Warm-up
3x 15m bearcrawl 6 squats 3 squat jumps 6 ring rows 3 push ups

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

Weightlifting Hang Snatch (1×1)
e1:30mom 15
2×5 20 22,5
2×4 25 27,5
2×3 30 32,5
2×2 35 37,5
2×1 40 42,5
*increase every set by 0-10kg

Basic Strength Metcon (AMRAP – Reps)
4x
10sec hold ring support
10 push up to elbow
max rep strict ring dips
*exactly 2min rest in between sets
6 4 3 4

Metcon (No Measure)
6x 30sec work, 30sec rest
row rest
burpee box over rest

After WOD
EMOM 10 2 strict pull ups
skill: one muscle up

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