WOD 29/6/15

1x du ladder

2x 6 squats
6 box slide ups
6 good morning
6 one legged romanian kb dl each leg

1x 300m run

(10min)
Mobility
squat routine

300m run

5min squat on air pads

300m run

3x 30sec deep squat hold 32/24kg kb
30sec rest
300m run

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

Basic Strength
High-Hang Clean (8×3)
take 15min to do 8-10sets of 3 reps high hang clean last set 60kg

focus on sitting down as fast as possible and catching the bar in a stable position before standing up. Weight is of no importance!!!

Metcon (No Measure)
4x
50du / 100su
15 burpees
5 hang clean

*rest between rounds is 300m jog at easy pace
*choose a weight that is easy to stand up but challenges you in the catch

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