Pre WOD:

Alternating Reverse Back Rack Lunges 3 set*12
-Build up to a heavy 12 rep

WOD:

A, 5 sets: 3 Hang Power Clean+2 Push Jerk
Weight: 65%+ of 1 RM C&J


B, DT Ladder:
9-8-7 reps at 60/40 kg
6-5-4 reps at 70/45 kg
3-2-1 reps at 80/55 kg
Cap 14 min
(DT= Deadlift+Hang Power Clean+Jerk)

Post WOD:

Core:
3 Rounds:
25 GHD Sit Ups+30 sec Hollow Hold in GHD
Rest 2 min or more between sets