Wod 5/10

Take 5 rounds, building in weight. Start first round with 50% of powersnatch
1 Snatch Deadlift
1 Hang squat snatch
1 Squat snatch
Beginners do hang power snatch to over head squat and only power snatch in the last rep
For time
15 Power snatch 40/30kg
Box jump overs
Wallballs 9/6kg
15 Power snatch 40/30kg
L1: Squat snatch, 60kg
L2: RX
L3: 30/20kg, 6/4kg wallball, box walk overs
L4: 20/15kg, 6/4kg wallball, low box walk overs
CF Basic
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-2 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
Team option
In teams of 2
You go I go, one round each for 10 min
In teams of 3
You go I go the other one go. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts one doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

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