Wod 22/11

Onsdag
Skill
Back squat
5-5-5-5-5
Work up to 80% of 5 RM and do all sets at that weight
If you don’t know your 5RM, find a weight that you can lift 5-7 reps with and try that each round
Rest 1-2 min between sets   
 
Metcon
For time
20 Power snatch 35/20kg
10 Bar facing burpees
20 Overheadsquat 40/25kg
10 Bar facing burpees
20 Hang power cleans 45/30kg
10 Bar facing burpees
20 Front squats 50/35kg
10 Bar facing burpees
20 Deadlifts 55/40kg
10 Bar facing burpees
 
 
L1: Increase with 10kg each new movement
L2: RX
L3: Start at 30/15kg, frontsquat instead of overheadsquat, increase 2,5kg
L4: Start at 20/10kg, frontsquat instead of overheadsquat, same weight on all movements