Pre WOD:
A, 5 set*3 rep Push Press
– Start around 80% of your 1 RM and increase weight every set
WOD:
A, Back Squat 5 set*3 Rep
85% of 1 RM
B, Amrap 12 min:
8 Hang Power Cleans, 50/35 kg
12 Alt Front Rack Reverse Lunges, 50/35 kg
12 Hand Release Push-ups
Post WOD:
3-5 rounds for quality of:
Side Plank,20/20 sec
15 V-ups
30 Russian Twists 20/15 kg Plate