Pre WOD:
A, EMOM 5 min:
1 Muscle Clean+1 Low Hang Muscle Clean
– Build weight from 60%
B, E2MOM for 12 min:
1 Power Clean+1 Low Hang Power clean+1 Hang Power Clean
Build weight from 70% of 1 RM Power Clean
C, 3*3 Clean Pull 95%+
WOD:
Partner WOD:
20 Rounds for time:
2 Man Makers 2*22.5/15 kg
4 Dumbbell Thrusters 2*22.5/15 kg
10/7 Cal Row
Cap 35 min
Man Maker= Push Up on DB+SA DB Renegade
Row+Push Up on DB+SA DB Renegade
Row+DB Squat Clean Thrusters
Post WOD:
Upper Body Accessories 2A
3 Rounds for quality:
12 JM Presses
15 Barbell Biceps Curl
– Adjust Weights to RIR 2