wod 29/11

Skill
3 rounds for quality
5 Muscle cleans
5 Power cleans
5 Front Squats
10 scapula push ups
10 banded pull apart
1 min deadhang
20 sec wall handstand
 
Take 10-15 min to prepare for metcon. Practice 1-2 weak spots in the metcon and work up to weights used.
 
Metcon
For time: 
21-15-9
Hang power cleans 50/35kg BG: 30/20kg Elite: 60/40kg
Front squats
shoulder to overhead
Pull ups BG: Hangin knee raises
HSPU BG: HR Push ups
 

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