Pre WOD:
A, 4 set*6 rep Front Squat
Weight: Rir 2
Start at 80% and adjust the weight so that you have 2 rep in reserve
WOD:
A, Oly Complex:
6 set:
2 Squat Clean
2 Split Jerk*
* 2 sec pause in dip
70%+
B, For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 60/40 kg
3 Push Jerks, 60/40 kg
6 Push-ups
12 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Post WOD:
3 rounds for quality of:
20 Dumbbell Reverse Lunges (3-5 rir)
30 secs Superman Hold, 2.5/1.5 kg,