WOD | 30.11.2017

Hang Squat Clean
5-5-3-3-3-1-1-1

Strength WOD
A> Practice Gymnastic Swing
6×5 Swings
B> 4×8 Ring Push Up (Tempo 42X1, if possible)
C> 4×8 False Grip Ring Row (Tempo 41X1, if possible)

Homework
Choose a day this week where you do the following;
A> Ring Pull Up (Try to go strict)
2-2-2-2-2-2
B: Ring Dip (Try to go strict)
3-3-3-3-3-3

Oly WOD
1) Snatch
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%

2) 6 x 2 Sots press @ AHAP

3) Back squat
3 @ 80%
2 @ 85%
1 @ 90%