Pre WOD:
A,Every 3 min in 15 min:
3 Paused Front Squats 80%+
3 sec pause in bottom of every rep
WOD:
A, Powerclean 7 sets:
3-3-2-2-1-1-1
Start at 65% of 1 RM Power Clean
B1: Amrap 6 min:
8 Power Clean, 60/40 kg
8 Toes to bar
rest 2 min
B2:Amrap 6 min:
8 Push Jerk, 60/40 kg
32 Double Unders
Post WOD:
3- rounds for quality of:
8/8 Seated Dumbbell Press
8 Bent Over Barbell Rows