Pre WOD:

Paused Front Squats:
4 set: 3 Paused Front Squats

– 3 sec Pause in bottom of the Squat

Start at 75% of 1 RM Front Squat and Build Up
Focus on being as upright as possible

WOD:

1, EMOM 12 for max rep: 40/20 int
1, Hang Power Clean 40/25 kg
2, Burpee Pull Up
3, Push jerk 40/25 kg
4, Double Unders
Work for 40 sec on every interval
Rest 3 min
2, Amrap 12 min (40/20)
16 Hang Power Clean 40/25 kg
8 Burpee Pull Up
16 Push jerk 40/25 kg
64 Double Unders

Work for 40 sec/rest for 20 sec, continue where you left off

Post WOD:

Core Strength:
3-5 Rounds for quality
10-15 GHD Sit Ups
20 sec GHD Hollow Hold
30 Sec Superman

Rest as needed between movements