WOD 18/2/15

Before:
Strict Pull Ups
7/7/7/5/5
7×1 strict muscle up

Warm-up
2x
20 mountain climber
10 swings
5 push ups

Hang Clean
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean

Hang Clean (2×3)
e1:30mom 15
3 hang clean
30/35/42.5/50/55/57.5
*increase weight every 2nd set
*focus on speed and positioning throughout all sets

Basic Strength
Metcon (No Measure)
6x
20sec work, 10sec rest
hollow hold
back support hold
ohs hold (20kg)

Metcon (No Measure)
e2mom 12
I. 8 benchpress 60/40
16 russian swings 32/24
II. 8 ring dips
16 wall balls (20lbs)

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