WORKOUT OF THE DAY

„Liam“
For time:
Run 800 meters with a 20/15kg plate
100 toes-to-bars
70/50kg front squats, 50 reps
4,5m rope climbs, 10 ascents
Run 800 meters with a 20/15kg plate


STRENGTH WOD:

A:
Wide Grip Bench Press 8-8-8-8

B:
Deficit Deadlift 6-6-6-6 (use a 20kg plate)

C:
Behind the neck Press 3-3-3-3

D:
3x 10 Weighted Hip Extension


OLYMPIC WEIGHTLIFTING WOD:

A:
10min to find a heavy tripple Power Clean

B:
Split Jerk 3-3-3-3-3

C:
Pause Front Squats 5-5-5-5-5 (2 seconds pause at bottom)