Pre WOD:
A. PowerClean: 6 sets*3 rep
73% of 1 RM Clean
Focus is to lift as fast as possible
WOD:
PartnerWOD:
Amrap 14 (1 min on/1 min off)
6 Lateral Burpees Over Bar
6 Power Snatch, 40/30 kg
6 Overhead Reverse Lunges, 40/30 kg
3 min rest
Amrap 14 (1 min on/1 min off)
5 Lateral Burpees Over Bar
5 Power Cleans, 40/30 kg
5 Front Squats, 40/30 kg
Take on where the partner left off
Post WOD:
3-5 rounds for quality of:
10 Strict Toes-to-bars(or knee raises)
10/10 Side Bends, pick load
30-60 secs Chinese Plank,
