Pre WOD:
Bench Press Progression 2/5:
4 set*6 Rep at 75%/ RIR 2
– Rest 3 min in between sets
WOD:
A, Power Clean:
3-3-2-2-1-1-1
Build weight from 65% to a heavy for the day
B, AMRAP 13 min:
3 Power Cleans 50/35 kg (110/75 lbs)
6 Deadlifts 50/35 kg (110/75 lbs)
9 Pull Ups
Post WOD:
Core Accessories 2/5:
EMOM 12 min:
1, 15-20 sec/Side Single Leg Plank
2, 15-20 sec/Side Single Leg Adductor Plank
3, 15-20 sec/Side Single Leg Reverse Plank
4, 15-20 sec/Side Single Leg Side Plank
Progression: Better form or increase by 1-2 sec from last week
