Wod 20/2

Strenght 20 min
Power Clean and Jerk
Work up to a heavy clean and jerk for the day.
Do 3/2 strict toe to bar after each set of lifts
Beginners practice power clean and jerks with up to 40/30kg.
Beginners practice kipping for 10 sec between set of lifts
 
METCON
AMRAP 10 Min
20 (10+10) Dumbbell or Kettlebells Shoulder to Overhead 20/12kg
15 Box Jump Overs
10 Toes to Bar
 
L1: 28/20kg
L2: Rx
L3: 16/8kg, Hanging knee raises
L4: 12/6kg, Box walks over, ab-mat sit ups

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