WOD 23/2/15

Warm-up
3min row
3min
10 lunges
7 ring rows
4 hollow rock

squat routine

Basic Strength
Front Squat (1×1)
take 20min to find new 1RM
*take 3-5 sets to warm up
*rest 2-3min
*focus on form
I went up till 80kg in 10kg and 5kg steps. I tried 85kg and failed… I managed 82.5…

Metcon (No Measure)
emom 10
I. 4 L-sit pull ups
II. 2 tempo ring push ups
3 plyo push ups (20kg plates)

Metcon (Distance)
amrap 6
max distance run
ca 1305m
2min rest
Metcon (Distance)
amrap 6
max distance row
1453 m

Afterwards I worked on my clean, my technique still sucks… I tried once 60kg, felt horrible today. 55kg was fine. But I got so frustrated with my form… I tried 35kg clean complex for our last qualifying wod. It felt good, we ll see

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