Wod 11/5

Warm up and set up for the metcon
Go through the movements and the different alternatives.
Work up some weight on barbell movments
 
Metcon
Hero wod “Woehlke” TC 35-40 min
3 rounds
4 Jerks 84/57kg from rack
5 Front squat 84/57kg from rack
6 Power clean 84/57kg
40 Pull ups
50 Push ups
60 Sit ups
 
Rest 3 minutes between each round
 
L1: RX
L2: In teams of 2 doing 3-4-5 rep each with barbell and sharing body movements 50/50
L3: As L2 but with 60/43kg
L4: As L2 but with 43/30kg