Warmup: 2 Rounds
– 400m
– 15 Dislocates
– 10 Scap Push Ups
– 5 InchWorm
Strength: E90sec for 15´a complex
Clean and Jerk:
– Power clean + Push jerk + Hang squat clean + Split jerk
*55-60% of 1RM and build as needed to a heavy set.
Strength: E2mom for 12´
Front Rack Lunges:
– 10 front rack lunges + 5 front squats (All 15 reps unbroken)
*55-60% of 1RM front squat and build as needed
WOD: 6 x 2 Amrap (1´rest between Rounds)
– 50x Double Unders
– 15x Kettlebell Swings with 24.00kg / 16.00kg