Wod 7/8

Skill
2 rep max front rack lungs in 12 min
Start with light weights and move up. Tight core and elbows up.
 
Metcon
4 rounds, TC 25-30 min
10 Power Clean 50/35kg
20 Front rack lunges
80 Double unders
Rest 3 min between rounds
 
L1: 60/43kg
L2: RX
L3: 40/30kg, 40 double unders
L4:25/15kg, 50 jumping jacks
 
CF Basic
Skill
Power Clean
15-10-10-10
Work with light weight ex. 20-25-30-35kg
Catch the weight with bodyweight towards the heal, not on toes, with a straight strong core and back
Work in groups of 2-4
 
Metcon
In teams of 2
4 rounds
10 Power clean 30/20kg
40 air squat
30 sec deadhang, whole team together, unbroken
 
10 Burpee penalty if you break the deadhang. Whole team together.