WOD 24.10.2022

 Technique 

5 x 1 

power clean & jerk 

(60 %)

4 x 1

 power clean & jerk 

(70 %)

3 x 1 

 squat clean & jerk 

(80 %)

2 x 1 

 squat clean & jerk 

(90 %)

Rest 5 minutes then:

Strength:

3-3-3-3

Front squat 

(80%)

2-2-2-2

Strict presses 

(80%)

Rest 5 minutes then:

Metcon 

WOD (Cap 15 minutes) 

3 rounds of:

30 wall ball 

10 burpee box jump over 

5 power clean (unbroken )

3 push jerk 

work with 70% of power clean

 Rest 5 minutes then:

Core 

3 rounds of:

5 strict toes to bar 

10 toes to bar  

20 seconds hanging L-sit hold