Wod 21/11

Tisdag
Skill
5 Min EMOM
1 Power clean
2 Front squat
Before starting the EMOM, work up to around 60%RM of power clean
 
5 min EMOM
1 Power clean
1 Hang squat clean
Same weight as above. If it feels really god, increase some.
 
10 min EMOM
1 Squat clean
Increase weight each rep of the last 5 minutes
 
Metcon
Benchmark WOD
7 min Amrap
7 Airsquat
7 Burpee
7 Wallballs 9/6kg
Note your score!
 
If there is time divide the group in two and let them judge each other.
 
CF Basic
Skill
Deadlift
Take 15-20 min to work up to a solid 5 rep deadlift in teams of 2-3.
Start with the bar and increase weight
Reps could look like this 10-8-7-6-6-5-5
To think about:
Tighten your core
Try to maintain the barbell position over your shoelaces during the whole movement. 
 
Metcon
21-15-9 TC depending on time left
Deadlift 50/30kg
Hand release push ups
Lunges
 
Team option
Team of 2:
30-20-10
One work the other hang deadhang for reps to count.
 
Team of 3:
40-30-20
One work, one hang deadhang for reps to count, one rest