Wod 26/10

Torsdag
Skill
Benchpress
6x1at 75% of RM
4x1 80%
3×4 at 85%
2 AMRAP at 75%
 
Then
Muscle up transitions for 5 min
 
Metcon
For time (TC depending on time left)
15-12-9
Pull-ups
Burpees
2 mins rest 
12-9-6
Chest to bar pull ups
Burpee box jumps
2 mins rest 
3-2-1
Bar or Ring MU
9-6-3
Down and up, over box with plate 20/15kg (from standing to ground, grab the plate and take it with you over the box, chest touches plate on ground )
 
L1: High boxes 9-6-3 muscle ups
L2: RX
L3: Ring row then jumping pull up then pull ups. 15/10kg plate
L4: Ring row on all pulling movements, 10/5kg plate, low boxes

CF Basic
Skill
Power Clean
To think about:
Start from hang above knees and find the timing in the movement, from hang to rack.
From hang, open up hip, move shoulders up, elbows up and out before pulling yourself under the barbell.
When catching the bar in rack, have both feet’s planted to the ground, no tiptoeing.
Elbows high and a strong core.
Maintain a close to the body relationship with the barbell, both up and down.
After 5-10 min, start with the barbell under the knees.
If the movement feel good, go ahead and add some weight.
Work in pair of 2-3
 
Metcon
Amrap 10 min
20 Power clean 20/15kg
10 AB-mat situps
10 Wallballs 6/4kg
 
Team option:
Team of 2
One work, one rest
 
Team of 3
Relay. First person start to work on power cleans, when he/she is done and move over to sit ups person number 2 start working on power cleans. (följa john) You may not pass the person ahead of you, wait until they are done before starting on that same movement.

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