WOD Mi

Warm-up
600m run

2 rounds
5+5 reps each
kneel to split position
split squats
10sec split hold
jump in split
jump to split and recover
*1st round no weight, 2nd round broomstick overhead hold

Basic Strength
Push Jerk (4×2)
each rep has a pause in the dip and in the catch
3-5 warm up sets á 2-3 reps
2×3 @60% of c&j
4×2@70%

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 17
buy in: 1600m run
12 t2b
9 front rack lunges 45/30
6 push press 45/30