Pre WOD:

A, 6 sets*1 Power Clean+1 Low Hang Squat Clean

70%+ of 1 RM Clean

B, 3*1 Paused Clean Pull

10 sec pause below knee
85%”

WOD:

A, Back Squat 3 sets*10 reps

Weight: 71% of 1 RM
Rest 3 min in between sets

B, 5 Rounds for time:
10 Power Cleans 50/35 kg
10 Front Squats 50/35 kg
10 Lateral Burpees

cap 15 min

Weights in Pounds: (110/75 lbs)

Post WOD:

Core 1:
E30sec for 6 min:
1, 10-20 sec L Sit
2, 20 sec of max V ups
3, 20-20 sec Hollow Rock
4, Rest

* Try to increase seconds and reps every other week