Pre WOD:

1, 6 set*1 Power Clean+1 Hang Power Clean

75-80% of 1 RM Power Clean

Focus on bar speed

2, 3 set*2 Clean Pull

105% of 1 RM Clean

WOD:

3 Rounds:
4 min Amrap:
8/8 SA DB Push Jerk 1*22.5/15 kg (50/35 lbs)
16 m SA OH Walking Lunges
1*22.5/15 kg (50/35 lbs)
4 Shuttle Runs (2*7.5 m)

– Rest 1 min

4 min Amrap:
2 Wall Walk
8 Wall Balls 9/6 kg (20/14 lbs)
12 Kettlebell Russian Swing 24/16 kg (52/35 lbs)
– Rest 1 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run