Pre WOD:

A: Oly Complex:

6 set: 1 Power Clean+1 Squat Clean+2 Split Jerks

Start at 65% and increase the weight if happy with all lifts


Benchmark: The Ghost
EMOM 24 min:
1, Row Calorie
2, Burpee
3, Double Under
4, Rest 1 min

Post WOD:

3-5 Rounds for quality:
8 Half Kneeling Single Arm Dumbbell Press, pick load
8 Single Arm Dumbbell Rows, pick load

2-3 Repetitions in reserve for each movement, every set