WOD and little training session 23/3/15

Warm-up
3min row
3min 5 hollow rock 5 push up 5 squat 3 wall extensions

Basic Strength
Snatch Grip Press behind the Neck
4×5 15/17.5/20/22.5
3×4 25/2×27.5/
2×3 30/32.5
*work up to a heavy set of 3
*rest 1-2min

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 3 weighted pull up 5kg
II. 3 weighted ring dip 2.5kg

Metcon (3 Rounds for reps)
amrap 3
5 thruster 60/40
5 c2b pull ups
4rds+1
2min rest
amrap 3
5 thruster 50/35
5 burpees over the bar
2min rest
4rds+1
amrap3
5 thruster 40/30
5 t2b
6rds+2

bench press
5×8 36kg

deadlift
5×1 90kg

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