Wod 18/10

Onsdag
Skill
Clean and jerk
Work up to a heavy daily in 20-25 min, work in pair or groups of 3
 
Metcon
For total reps and calories
2min: Ground to overhead 50/53kg (Snatch and C&J) Allowed 
1min rest 
2min: Front rack lunges 50/35kg
1min rest 
2min: Row for calories 
 
Start in 2 or 3 heats depending on class size. When the first lets say 7 are done the rest for a minute and moves to frontrack lunges. On minute 3 they begin with lunges and next heat starts with ground to overhead. So a new heat every 3 min.
L1: 65/45kg
L2: RX
L3: 40/30kg
L4: 25/15kg