Pre WOD:

Bench Press: 5 set*5 Rep Bench Press
75-80%(3 rep in reserv for every set)


A. Touch and Go Power Cleans:
4 sets*4 rep Touch and Go Power Cleans
Start at 65% of 1 RM Power Clean and build up for each set

B. 20 Min AMRAP
200 M Run
2 Power Cleans 60/40 kg
*+1 rep every round

Post WOD:

Posterior Chain Accessories:
1-3 Rounds for quality:
10 Hip Thrusts
20/20 Banded Hamstring Curl