WOD Do

Warm-up
200m run
10 clean pulls
200m run
10 power clean
200m run
10 squat clean
200m 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

Weightlifting
Clean and Jerk (3×1)
clean + 2 split jerk

3-5 warm up sets á 1-2 reps c&j
2×1 @50%
2×1 @60%
1×1 @70%
3×1 @75%

Metcon
Metcon (Time)
for time
40-30-20-10
wall balls
30-60-90-120
du