WOD 2018/11/02

Warm Up: 10 minutes
200 meter run
10 pause squats with plate
30 m toy soldiers
15 m inchworms
15 m spidermans
30 m walking Samson
10 push-up to down dog:
Barbell Warm-up
5 shoulder press
5 push press
5 push jerks
5 split jerks
5 high hang cleans
4 hang cleans
3 power cleans
2 squat cleans1 squat clean and jerk
Strenght: 15:00 to build to a heavy Clean and Jerk
Wod: 3 Rounds
:10 Clean and Jerks (60/40 kg)
400 Meter Run