Pre WOD:

A, 4 set*3 Rep Front Squat
86%/RIR 2

Adjust weight to where you could have done 2 more reps with no more than 1 deep breath between reps


A, Power Clean:
Start at 70% of 1 RM Power Clean and
build up weight for every set

B, “Grains”
For Time:
1600 m Run
45 Power Cleans 50/35 kg
Cap 14 min

Post WOD:

Core Capacity:
3 Rounds for quality:
22 KB Russian Twist in GHD 12/8 kg
22 sec Hollow Hold in GHD
16 GHD Sit Ups”