Pre WOD:

A, Clean Complex:
6 set*1 Power Clean+2 Hang Power Clean

70% of 1 RM Power Clean

Focus on developing as much Power as possible

WOD:

A, Front Squat 5-5-5-ME at 83% 1RM

B, Helen
3 rounds for time of:
Run, 400 m
21 American Kettlebell Swings, 24/16 kg
12 Pull-ups

Cap 12 min

Post WOD:

Core Work:
3-5 Rounds for quality:
20/20 sec Side Plank
20 secs, L-Sit