20.3.14

Skill: Skin the cat 5x3
Strength: 5 x 3 ring dips
5 x max Handstandpushups

WOD:
Finde in 12 min das schwerste Gewicht, um den folgenden Ablauf zu machen:
-4 deadlift
-3 hang power clean
-2 front squat
-1 shoulder to overhead anyway

Weightlifting:
Junk Yard Dog
Burgener Warmup
Transition Skills

3 x 6 Good Mornings

Behind the Neck Snatch
1 Set of 3 Reps @ 60% of Clean & Jerk 1 Rep Max
1 Set of 3 Reps @ 70% of Clean & Jerk 1 Rep Max
1 Set of 3 Reps @ 80% of Clean & Jerk 1 Rep Max
3 Sets of 1 Rep @ 90@ of Clean & Jerk 1 Rep Max

Snatch
6 Sets of 1 Rep

Front Squat
5 Sets of 3 Reps @ 70% of 1 Rep Max