Wod 7/11

Split jerk
Practice stance and movement and speed with stick for 5-10 min
Start with the barbell and add weight each set if form allows
From rack
3 rounds
3 clean and jerk 50/35kg
30 double unders
2 rounds
5 cleans and jerk
40 double unders
1 round
10 clean and jerks
50 double unders
L1: 70/47,5kg, double unders unbroken
L2: RX
L3: 40/30kg, double the single unders
L4: 30/20kg, jumping jacks
CF Basic
Power snatch
Hold the stick or barbell with straight arms so wide in grip that the stick rests right in your hip crease when standing tall.
Start with stick, standing tall. Move down to the top of the knee and start from there.
Practice movement
Arms straight, open up the hip, shoulders up, bend arms, elbows up and outwards
Then pull yourself under the bar and catch it with straight arms. In the catch the heels will be on the ground and the butt slightly backwards. Then stand tall.
Continue like this until the movement sets, then start from under the knee.
Doing 5-10 reps each set for as many sets the coach tell you to do.
Then switch to barbell and start over again. No extra weight.
Amrap 10 min
In teams of 2, share anyhow
10 Power snatch 20/15kg
10 Lateral burpee over bar
20 synced airsquats

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