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