WOD – Thursday 15 May 2014

Strength/Skills Clean technique then 8 sets of 3 @50-70% 1rm WOD 21-15-9-6- Deadlifts 80/60 Box Jumps The hyphen is a 25m OH MB walking lunge 9/6 18min cut off

Skills/Strength Squat Clean technique and progressions then 15mins to work to 5rm WOD ‘Diane’ 21-15-9 Deadlifts 100/70 HSPU’S

Skill/Strength Deadlift 5 x 5 working to heaviest set.  Focus on technique, keeping that strong neutral spine and really loading up those hammies and glutes. WOD 14min AMRAP 14 x DU’s (or