Wod 9/11

EMOM 14 min
2 Power clean + 1 frontsquat
Start at 50-60% of max power clean and increase each or every other round
1 min amrap, 8 rounds
3 Power clean, use 80% of last 2 min power clean emom
6 Toe to bar
Amrap wallballs 9/6kg
Rest 1 min between Amraps/rounds
L1: -
L2: RX
L3: Hanging knee raises
L4: Hanging knee raises, 6/4kg wb
CF Basic
Overhead squat
Start with stick
Hold the stick or barbell with straight arms so wide in grip that the stick rests right in your hip crease when standing tall.
Hold the stick over your head, in the center of your body
Start moving down beginning with your hip moving back then sit down
During the whole movement the armpits should be facing forward and your back is in neutral position (Straight) as soon you lose either of those stop and move up again.
When moving down knees should be tracing over the feets and slightly outside the feets.
Never do this movement on your toes. If so elevate your heals with a aid.
Key is strong core and straight arms
Work with this movement for 15-20 min working 5-10 reps each set
If you get a ok from the coach you can progress to a barbell.
Amrap14 min
In teams of 2, relay, one round each, tag to switch.
3 Overhead squat with stick or barbell
5 Box jump overs OR walk overs
7 Wallballs 6/4kg
When the first minute start team member nr1 does one round, or as far as possible during that minute. Next minute nr2 does the same thing. Seven rounds each.
Team of 3 option
Follow the leader, you cannot pass the buddie in front of you.

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