Wod 31/8

Power clean
2 sec pause at the knee on the way up
Increase weight if you can maintain a strong/perfect backposition
For time TC 16min
1600m run
Rest 2 min
Max frontsquats in 4 min (from floor) 50/35kg
L1: 70/48kg
L2: RX
L3: 1200m, 40/30kg
L4: 800 m run, goblet squats

CF Basic
Power Clean
To think about:
Start from hang above knees and find the timing in the movement, from hang to rack.
From hang, stand tall and move shoulders up, elbows up and out before getting under the barbell.
When catching the bar in rack, have both feet’s planted to the ground, no tiptoeing.
Elbows high and a straight strong back.
Maintain a close to the body relationship with the barbell.
After 5-10 min, start with the barbell under the knees.
If the movement feel good, go ahead and add some weight.
Work in pair of 2-3
Amrap 10 min
10 Wallballs 6/4kg
20 Power clean 20/15kg
10 AB-mat situps
Team option:
Team of 2
One work, one rest
Team of 3
Relay. First person start to work on wallballs, when he/she is done and move over to powercleans person number 2 start working on wallball. (följa john) You may not pass the person ahead of you, wait until they are done before starting on that same movement.

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