Wod 3/10

Hang power clean
Work up to a comfortable weight for your starting 3 rep, then add weight each set to a heavy 3 rep hang power clean
3 rounds
1 min: Max frontsquat 40/30kg
1 min: rest
1 min: Max power cleans 40/30kg
1 min: rest
1 min: Max rowing for cals
Start the class on different movements, 4-5 in each group
L1: 70/47,5kg
L2: RX
L3:  30/20kg
L4: 20/15kg
CF Basic
Strict press. Movement
Push press. Movement and speed 
Push jerk. Movement, speed and coordination
Begin with the stick and go through the 3 movements
Then procced with barbell and go through the 3 movements
From rack:
Complex with barbell
3 strict press
2 push press
1 push jerk
Its okey to increase a tiny bit if form is good.
Main focus in core stability.
Breath in and tighten the core before pressing.
Elbows pointing down on the floor about 1m in front of you.
Lift straight up, the barbell should be over your head and shoulders.
Imagine that you are lifting heavier than you are and you should be fine.
In teams of 2, share anyhow if nothing else is stated
As long as you can in 10 min
40 Push press, 20/15kg (from floor)
40 Wallballs over pull up bar 6/4kg (throw the ball over to your buddie)
40 Situps with hand clap, feet locked to your buddie
40 Push press, 20/15kg (from floor)

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