Pre WOD:

Overhead Strength:

1, 3 set*5 Push Press From Behind the Neck 60%

2, 4 set*4 Push Jerk 80%+

WOD:

A, Power Cleans:
6 set*1.1 Power Cleans

.=15 sec rest

Start at 70% and build up top a heavy double

B, 2 Rounds of:
1, 3 min Amrap:
3 Thrusters 40/25 kg (90/55 lbs)
6 Pull Ups

2, 3 min Amrap:
3 Power Cleans 40/25 kg (90/55 lbs)
6 Lateral Burpee over Bar

Post WOD:

Core B
E30sec for 8 min (2 rounds)
1, 10-20 sec Single Leg Sling Plank
2, 10-20 sec Single Leg Copenhagen Plank
3, 10-20 sec Single Leg Reverse Plank
4, 10-20 sec Single Leg Side Plank

– Switch Sides after a full round

Try to increase seconds every other week but make sure to focus more on quality movement than time