Warmup:
– 10 x BearComplex @3
Strength: E2mom for 12´
Clean and Jerk:
*2 reps of: Power clean & Push Jerk
+ On the first rep of each set, hold the catch position of the Power Clean and the Push jerk for 2s before standing.
*Sets 1-2: 70% of 1RM PC
*Sets 3-4: 75% of 1RM PC
*Sets 5-6: 80% of 1RM PC
Strength: E2mom for 10´
1 Halting Clean Deadlift + 2 Clean Pulls (85-95% of 1RM)
*Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
TeamWOD: With a partner of similar abilities, complete 10 rounds for time:
– 5x Push Press with 42.50kg / 30.00kg
– 10x Chest to Bar Pullups
– 15x Box Jumps with 60.0cm / 50.0cm
*Alternate complete rounds with your partner.