WOD 2016/07/04

Warm Up:

Dynamics & Mobility

Strength

Bech Press:

Set 1 – 3 rep@ 75%

Set 2 – 2reps@ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 reps @ 90%

Set 7 find new max reps

Rest.3 ‘

Wod 1: 21-18-15

Squat Clean ( 30-50kg)

Wall Ball (9-12kg)

Wod 2: 12-9-6-3

Power snatch(30-50kg)

Kb Swing ( 16-24kg)

Push Press ( 30-50kg)