WOD 2019/02/26

Warm Up: Warmup 10min
3 s rounds
30 m back-rack walking lunge
100m run
30 m side shuffle100m runthen,
3 rounds (empty bar)
1 power clean-1 thruster-1 back squat*do not drop the bar
Strenght: 3 rounds for weight
3 rep x 10 sets Zercher squat
rest . 60 sec between sets
3 rep x 6 sets kb sit up
rest . 60 sec between sets
3 rep x 3 sets back squat @90% 1 .rm
rest . 60 sec between sets
AMRAP 23
8 clean and jerk 70/50
12 Pull Ups
16 Burpess
12 pull-ups