Pre WOD:
A, Deadlift
5 set*5 rep
75% of 1 RM, 2-3 RIR
No TNG, set up for every lift
WOD:
A, OLY-Complex:
6 set:
1 Clean Pull
1 Hang Power Clean
1 Pause Front Squat
65 % of 1 RM Clean Complex+
B, Amrap 10 min:
12 Push Jerk 50/35 kg
9 Toes-to-bars
6 Box Jumps, 30/24 in
Post WOD:
3 rounds for quality of:
20 Dumbbell Reverse Lunges (3-5 rir)
30 secs Superman Hold, 2.5/1.5 kg,