Pre WOD:
6 sets
1 Power Clean
2 Hang Squat Clean
1 Push Jerk
2 Split Jerk
65 %+
Increase weight if you´re happy with the technique on all lifts in the complex
WOD:
A1, Back Squat: 4 sets x 6 reps, 82 %
A2, Half kneeling Dumbbell Shoulder press: 4 sets x 8/8 reps, 2-3 RIR
B, EMOM 12
1, Max reps Alternating Front Rack Reverse Lunges, 50/35 kg
2, Max lateral Burpee Over Bar
3, Max Double Unders
Post WOD:
3-5 rounds for quality of:
10/10 Single Leg Extensions
15 GHD Back Extensions