Wednesday September 2nd

Pre WOD:

Front Rack Reverse Lunges:
3 sets*12 reps

Build to RIR 2

WOD:

A, Hang Power Clean:
5 sets*1 Power Clean+2 Hang Power Clean
– Build to a heavy Complex from 70%

B, For time:
10-1 reps:
Power Clean 60/40 kg (135/95 lbs)
Lateral Burpee Over Bar
30 Double Unders after each set

Cap 16 min

Post WOD:

Zone 1-2
30-60 min Run/Ski/Bike/Row*

*every 6 min: 10 sec sprint

(feel free to mix it up and do 20 min on each machine)