WoD 24.11.16

LEVEL 2
Strength-20min
Split jerk
10 min work with the coach on
-foot work
-receiving position
1min transition time
Emom x 4
3 split jerk behind neck
1 min transition time
Every 2min x 2 set
2 split jerk , set a new 1rm

5min transition time

Metcon- 7min
3 rounds for time
20 box jumps
12 dips
10 Kb snatches each arm


LEVEL 1
Strength
Every 2 min x 10 sets
20″ L sit
8 barbell rows
8 double Kb Russian swings outside

5 min transition time

Metcon-7 min
3 rounds for time
10 mb clean
8 push press 30/15-20
10 Russian twists , mb