WOD 27/11/14

Warm-up
3x
10 overhead lunges w/broomstick
8 squats
8 scapula pull ups

(10min)
Snatch
2x
5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch
(20min)
Weightlifting
Snatch (1×2)
snatch
e1:30mom 15
2×5 20 22,5
2×4 25 27,5
3×3 30 32,5 35
3×2 37,5 40 40
*increase every set by 0-7,5kg

Metcon (No Measure)
e30sec for 10min
I. 5-10sec hold ring support + 2 strict ring dips
II. 5-10sec hold bottom ring support + 2 strict ring dips

Metcon (2 Rounds for reps)
amrap 5
9 burpees over the bar
9 snatch 50/40
2min rest
amrap 5
9 t2b
9 overhead lunges 50/35
77 total reps

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