WOD 10/11/14

Warm-up
3x
8 lunges
4 box jumps
6 swings
3 push ups

Hang Clean + Jerk
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Weightlifting
Clean and Jerk (1×1)
hang clean + jerk
e1:30mom 15
2×5 27,5 30
2×4 32,5 37,5
2×3 40 42,5 45
2×2 50 52,5
2×1 55 57,7
*increase every set by 0-10kg

Basic Strength
Metcon emom 12
1x 2 position hspu
*hold handstand 10sec
*hold mid hspu 5sec

Metcon (No Measure)
emom10
I. 2 hang clean + 3 fsquat 70/40 RX
II. 16 t2b

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