wod 1/9

Skill
Hang power clean
3-3-3-3-3
Increase weight each set, start at 50%RM
BG: start with empty bar, and increase if form allows
 
Metcon
0-4 mins: 12-9-6-3 for time
Hang power clean RX: 40/30kg CF: 35/25kg BG: 20/15kg
Box jump over BG: use weight plates to build a lower box
4-7 mins: rest
7-11 mins: 12-9-6-3 for time
Hang power clean RX: 40/30kg CF: 35/25kg BG: 20/15kg
Double unders (reps x3) BG: Jumping jacks reps x4
 
This is all out! No holding back on the first 4 minutes. The aim is to go unbroken and go fast!