Wod 17/7

Skill
Squat clean
4-2-1-1-1-1 reps with increasing weight
Can’t squat clean yet? Do power cleans
 
Metcon
For time, TC 25 min
27-21-15-9 reps of
Squat cleans 43/30kg
Ring dips
 
L1: -
L2: RX
L3: Power cleans, push ups
L4: 30/20kg Power clean, box push ups
 
 
Basic CF
Skill
Power clean
5-5-5-5-5-5
In groups of 2-3
Practice the movements with extra focus on starting positions and catching positions. 
Start with stick and progress to barbell and barbell with a little weight if the form is good. 
 
Metcon
In teams of 3
1 working, 1 resting, 1 carrying 24/16kg kettlebell
40-30-20-10 reps of
Power clean 30/20kg
Push ups with ab-mat under chest, 1 for men, 2 for female
 
Scale the push ups to knee push ups then to box push ups.
If the kettle bell touches ground the hole team does 5 burpees at the same time.

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