Pre WOD:
Primer
EMOM 6
1 Clean Pull+1 Muscle Clean + 1 Push Press @ 2 sek stop in dip
Power Clean and Push Jerk
3x
1 Power Clean @ 2 sek stop in catch+1 Push Jerk @ 2 sek stop in catch+1 Power Clean and Push Jerk (no pause) @ 60%+
2x
1 Power Clean and Push Jerk @ 75%+
WOD:
A: Pause Front Squat
2-2-2-2 @ 70%+, 2 sec stop in bottom
B: 5 rounds for time of:
10 Alternating Dumbbell Hang Clean And Jerk
10 Single Dumbbell Box Step-ups, 24/20in
10 Box Step Overs (no weight)
15 Wall Balls, 9/6 kg
TC 14 min
*DB weight: 22.5/15 kg (50/35 lbs)
Post WOD:
Row progression
3×6 min @ zone 3
Interval 1: s/m=25-28
Interval 2: s/m=28-31
Interval 3: s/m=32+
