18.9.14

Skill: Box jumps

Strength: Overhead squat 3x@70%, 3x@80%, 3x@90% of 1RM

Metcon:
For 10 minutes:
2-4-6-8-10-8-6-4-2
Box jumps 60/50
Pull ups / ring rows
Remaining time: max effort double unders


Weightlifting:
Wod A:
5x3 snatch grip deadlift

Wod B:
E2MOM 12min.
1x hang pull
1x hang snatch
1x oh squat

Wod C:
For time: 30 Snatches 40/25kg