WOD 17/11/14

Warm-up
3x 30su 10 squats 7 swings
2x 5 pistols each leg

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

Weightlifting clean + jerk
e2mom 20
2×5 30 32,5
3×4 35 37,5
5×3 40 42,5 45 47,5 50 52,5
*increase every set by 0-5kg

Basic Strength
Metcon (No Measure)
3x max reps 2 position hspu
5 bottom up kb press each arm (8kg KB)
2 1/2 2 strict one kipping 2 strict 2 kipping
*2min rest in between sets

Metcon (Time)
8rft
8 alternating pistols
8 t2b
1 squat clean 80/50
RX 8:48

after wod work

1) strict press 5-5-5-5-5 (15, 20, 25, 30, 32,5)
2) OHS 5-5-5-5-3-3-2 (32,5 35, 37,5 40, 42,5, 45, 47,5)
3) one muscle up
4) 50 sit ups

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