Training and WOD Thursday 10/9/15

Before the class

Rhein Neckar Thruster
3 reps: 41kg/44kg/47kg/50kg/52kg

Close Bench Press
10×3 46kg
—————
Warm-up
1x 600m run
3×5 squats, 5 ring rows, 5 push ups, 2 squat jumps

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

Weightlifting
High-Hang Clean (1×1)
2×3
2×2
4×1 55kg
*don’t exceed 85% of 1RM clean
*rest 1,5-2min

Metcon (No Measure)
e3mom 12
2 strict hspu (deficit if possible) with 20kg plate
4 strict chin ups (weighted if possible) I did 2 strict MU instead
6 strict t2b
8 push ups
– 2min rest –
Metcon
amrap 10
300m run
10 clean 60/40
RX 5+50m

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