Pre WOD:
Pause Front Squat
4 set*3 Rep Front Squat
3 sek pause in bottom
70 %+ of 1 RM Front Squat/#3 Reps in reserve
Try to move as fast as possible on the way up
WOD:
A, The PowerHouse Complex:
6 sets
1 Power Clean
2 Hang Power Clean
1 Push Jerk
2 Split Jerk
60 %+
B, Amrap 10 min:
10 Deadlifts, 50/35 kg
10 Hang Power Cleans, 50/35 kg
10 Push Jerks, 50/35 kg
Post WOD:
3-5 rounds for quality of:
8/8 Seated Dumbbell Press
8 Bent Over Barbell Rows
– 3 reps in reserve on each movement