clean and jerk

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Wednesday WOD 1rm Back Squat and more…

Strength
Back squat
1-1-1-1-1

Metcon
5 Rounds For time
15 burpee
15 Wall ball

Finisher
2min ME
Knee to elbow

Olympic Lifting
Clean and jerk
1-1-1-1-1

Metcon
Buy in
20 burpees
then
5 Rounds for time
20 hang power clean 45/30
18 shoulder to overhead
12 toes to bar
then
Cash out
20 burpees

Gymnastics Finisher

3min ME

Handstand hold

Olympic Lifting
Clean and jerk t&g
5-5-5-5-5

Strength
Strict Press
1-1-1-1-1

Metcon 14min cap
4 RFT
10 HSPU
20 KB Swing 32/24
30 Double under

Olympic Lifting
Clean and jerk
1-1-1-1-1

Strength
Push jerk
3-3-3-3-3

Metcon
21 15 9
Ring dip
Kettlebell swing 32/24
burpee

Olympic Lifting
3 position snatch
1-1-1-1-1

Strength
Front Squat
5-5-5-5-5

Metcon
21, 15, 9
KB Goblet Squat 32/24
KB swing
pull up

Olympic Lifting
Clean and jerk
5-5-5-5-5