WOD and training 11/3/15

Warm-up
300m run
3x
10 swings
7 squats
5 box jumps
Clean
2x
5 clean deadlift
5 clean high pull
5 front squat
5 clean
Weightlifting
Clean (1×1)
take 20min to find 1RM
*choose between power clean and squat clean
*start light and focus on form and speed
*take 5-7 sets to warm up
67.5kg I missed 70kg, caught it but my elbows were down

Basic Strength
1x
40sec work, 20sec rest
ghd sit ups
hollow rock
v-up
plank
russian twist
L-sit
sit ups

Metcon (AMRAP – Reps)
amrap 7
burpee box over
94 reps

Training
a) backsquat
3x75kg
3x80kg
2x85kg
1x90kg
1x95kg

b) deadlift
3×3 95kg

c) work on kipping ring muscle up
2 strict mu

d) 6×6 strict pull ups
5×5 strict ring dips

e) 100 sit ups

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