WOD Mi

Warm-up
600m run

2rounds 5+5 w/ broomstick
kneel to split
split squat
step to split
press in split

Basic Strength
Clean and Jerk (§x1+1)
3×1 split jerk

push jerk + split jerk
3-5 warm up sets á 2-3 reps
3×1+2 @60% of 1RM c&j
2×1+2 @70%
2×1+1 @75%
3×1+1 @80%

jerk support hold
3x6sec @100%

Metcon
Metcon (Time)
12-9-6 reps
s2o 60/40
ohs 60/40