Pre WOD:

Gymnastics Strength:
A, 4 sets*3 Strict Weighted Pull up

Leave 1-2 Rep in reserve
– Do 3 sets*8 Rep Seated Pull up if you don´t have Strict jet

B, Optional Skill Work
Spend 5-10 min in EMOM format to
practice a skill you want to get better at


A, Clean Complex:
6 Set:
1 Hang Power Clean
2 Hang Squat Clean

Start at 70% of your 1 RM Clean and build up

B, Amrap 10 min:
6 Hang Power Cleans, 50/35 kg
6 Thrusters, 50/35 kg
6 Box Jumps, 30/24 in

Post WOD:

Leg Accsesesorie Strength:
3-5 Rounds for quality:
12/12 KB Leg Extension
10/10 KB Hip Flexor Raises