wOD 28/11

Take 5-10 min to find a weight for the EMOM
EMOM 10 min
1 Squat snatch
Pick a weight that you can use for 10 reps.
Max one failure per minute, if so lower weight
4 rounds
Each for time
3 squat snatch 50/35kg
30 Double unders
2 Squat snatch
20 Double unders
1 Squat snatch
10 Double unders
Rest 90 sec between rounds
Each round is an all-out effort
L1: 70/50kg
L2: RX
L3: 40/30kg power snatch. 15-10-5 double unders
L4: 30/20kg Power snatch and single unders
CF Basic
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-2 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
Team option
In teams of 2
You go I go, one round each for 10 min
In teams of 3
You go I go the other one go. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts one doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

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