WOD 26/6/15

Rhein am Neckar competition
squat clean and jerk 2×3
60/65/70% from aiming goal

I also did some skill work before the class (strict pull ups, muscle ups)

Warm-up
1x 600m run
2x 10 squats
10 swings
squat routine
2x 5 snatch deadlift
5 snatch high pull
5 power snatch

Back Squat (1×5)
e2mom 12
5 squats 45/55/65/75/80/85kg
6 box jump ups alternating legs
*work up to a weight that feels heavy but not slow

Power Snatch (4×1)
e1:30mom 12
2×4 25/30kg
2×2 35/37.5kg
4×1 40/42.5/45/47.5kg
*work up to a weight that feels heavy but not slow

Metcon (Weight)
e3mom 15
8 power snatches
18 russian twist
8 power snatches
18 sit ups
*increase weight every set
*power snatches should all be unbroken 20/22.5/25/27.5/30

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