Pre WOD:

A, Press:
3 set*5 rep Strict Press RIR 2
3 set*3 rep Push Press RIR 2
3 set*1 rep Push Jerk RIR 1-2

Start around 77% of your 1 RM Strict Press and increase weight gradually, Goal is to build to a heavier total than two weeks ago


A, E90sec for 12 min:
Set 1-4: 1 Power Clean+1 Squat Clean
Set 5-8: 1 Squat Clean

Build up to a heavy from 70% of 1 RM

B, Amrap 12 min:
3 Power Cleans 75/50 kg
6 Handstand Push Ups
9 Toes to Bar
Rest 30 sec

Post WOD:

Zone 1-2 Optional Add On Workout:
30-60 min Rowing

3 Attempts CrossOver Double Unders

Do this if you want to build your Endurance Base and get more comfortable on the Rower, This stays the same every week during this block, feel free to change Erg and skill that you practicing