Pre WOD:
Power Clean:
A, 5 Sets*3 Hang Power Clean
Increase weight from 75%
WOD:
A. Back Squats:
Set 1: 5 Back Squat 73% (RIR 2+)
Set 2: 4 Back Squat 78% (RIR 2+)
Set 3: 3 Back Squat 83% (RIR 2+)
Set 4: 2 Back Squat 87% (RIR 2+)
Set 5: 1 Back Squat 91% (RIR 2+)
B. E90sec for 12 min:
Amrap 60 sec
8 Lateral Burpee
Max Squat Clean 60/40kg
Post WOD:
3 Rounds:
6 GHD Raises (Banded if needed)
15 GHD Hip Extension
20 GHD Sit Ups
* Increase 1 rep for Sit Ups and Add potenitally weight for GHD from 2 weeks ago