Wod 26/1

Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
Strength
Power Clean
Every 2 Minutes for 8 Rounds:
30 seconds max Power Cleans
Level 1 100/70kg
Level 2 75/47,5kg
Level 3 43/30kg
Level 4 30/20kg
(work on correct footwork/no starfish)
 
METCON
3 Rounds
25 Power Cleans
20 Box Jump overs
15 Pushups
Level 1 52,5/37,5kg, Handstand Pushups
Level 2 43/30kg, Handstand Pushups
Level 3 35/25kg, Pushups
Level 4 slam balls for power cleans

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