Wod 21/10 

Lördag
Skill
Practise squat clean movement with stick and barbell for 10 min
Then add weight and continue. No heavy lifts, focus is on bar path close to body and timing when receiving the barbell in rack position.
 
Before metcon take 5 min to work on handstands
 
Metcon
12min Amrap
7 Toe to bar
5 Cleans 50/35kg
3 Handstand push ups
Perform 9 air squats every minute starting at 0.
 
L1: 61/43kg, unbroken toe to bar and strict handstand push ups
L2: RX
L3: 40/30kg, hanging knee rasies, box handstand puh ups
L4: 30/20kg, Hanging knee raises, Hand release push ups

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