Wod 11/4

Skill/Strength
Use 5 sets to find a heavy hang clean for the day
 Work up to a good starting weight and do five sets from there.

Metcon
2 rounds for time TC 15min
50 Ab mat sit ups
40 Air squats
30 Push press 30/20kg
20 Kettle bell swing, Russian 28/20kg
10 Hang power cleans 30/20kg
 
L1: Prison squats, 40/30kg bar, 32/24kg kb
L2: RX
L3: Sit ups, 20/15kg bar, 20/12kg kb
L4: Sit ups, 12/8kg, 15/10kg bar, kb lagom swing, dumbbell snatches 10/5kg, alternating