Pre WOD:

4 sets*3 Front Squats 80-85% (RIR 2-3)

 

WOD:

PartnerWOD: “Bring it Home”
For time:
160/120 Cal Row
60 Power Cleans 70/45 kg
Rest 3 min
60 Power Cleans 70/45 kg
160/120 cal Row
Cap 35 min

 

Post WOD:

A, 40 Dumbbell Bench Press for time
Break= 1 min rest
* Same Weight as 2 weeks ago/Choose a weight where you think you will use 3-4 sets

B, 3 Rounds:
12/12 SA DB Bicep Curl
12/12 SA DB Tricep Overhead Extension
* Adjust Weight to RIR 2