Pre WOD:

Tempo Front Squat 4 sets of 5 reps
Tempo Front Squat *5 sec down/5 sec up
**2-3 Reps in Reserve

 

WOD:

A, Clean Complex 

5 sets:
2 Power Clean
3 Hang Power Clean
Start at 65% Power Clean 1 RM

B, Intervals
AMRAP 4×2 min on/ 2 min off:
10 Hang Power Cleans 40/25 kg
12 Pull Ups
On 2 min off– Active Recovery on Erg

 

Post WOD:

3 Rounds for Quality:
12/12 KB Hip Flexor Raises RIR 2 https://youtu.be/uTv03TC5qHo
6 Nordic Hamstring Curl Nordic Hamstring: https://youtu.be/FTwdy-dfues