Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Squat Clean A,
5 set*1.1.1 Squat Clean
.= 20 sec pause in between sets
B, 3 sets*3 Deficit Clean Pull 100% of 1 RM Clean

WOD:

Partner WOD:
30 Rounds for time:
8 Hang Power Clean 45/30 kg
6 Bar Facing Burpees
4 Box Jump 30/24 inch
Cap 35 min

 

Post WOD:

A, 3 set*12 Bench Press 71%/RIR 2
B, 3 Rounds:
12 Barbell Biceps Curl
12 Skull Crushers