WOD | 11.03.2017

AFAP (As Fast As Possible)
6 rounds, each for time of
15 Hang Power Cleans 43/30kg
40 Double Unders
400m Sprint

*Rest 3 minutes between rounds

OlyWOD
Overhead Squat Complex
3 sets of
5 OH Squats Tempo 1010
5 OH Squats Tempo 4211
5 OH Squats Tempo 1010 with an bounce in the bottom
*First set empty bar
**Second set bar plus 2x5kg
***Third set bar plus 2x10kg

Snatch Pulls
5-5-5-5 @ 80% of your max Snatch

Squat Snatch
4-4-4-4 @ 70% of your max Snatch
*Pause 4 seconds in the bottom/receiving posititon
*If you join 17.3 tomorrow? Make sure that EVERY lift is a successful lift. Do not go t heavy. Focus on speed of the hip extension and getting under the bar.

Accessory Work (if there’s time left. Or else on your own in the Open Gym)
GHD Horizontal Sit Up hold
30″-30″-30″-30″-30″seconds