WOD | 18.02.2017

AFAP (As Fast As Possible)
50 Push Press 42,5/30kg
500m Run
50 Ring Dips
50 Calories Rowing
50 Push Press 42,5/30kg

*Trainer could decide to change the order of Running and the Rowing for individuals.

OlyWOD
Warm up:
1x Overhead Squat Complex with empty barbell
1x Overhead Squat Complex with 5kg plates on the bar
5 Overhead Squats Tempo 4122
5 Overhead Squats Tempo 1412
5 Overhead Squats Tempo is “normal”

Then,
Snatch (= Full Snatch)
Minute 0 to 5 do singles (same weight for 5 sets)
*Go up in weight.
Minute 5 to 9 do singles (same weight for 4 sets)
*Go up in weight.
Minute 9 to 11 do singles (same weight for 3 sets)
*Go up in weight.
Minute 11 to 16 do Singles (same weight for 2 sets)
You should be around 90/95% on this last set.
Take at least 2 minutes rest between these two singles.

Heavy
Front Squat
1-1-1-1-1
You must be successful