Warmup:
– 10 x BearComplex@3
Strength: E2mom for 10´
– Cleans:
*Clean pull + 3 Position Clean (high hang, low hang, floor + 1 pause jerk (hold the receiving position for 3s before recovery)
*Start light and build to ~65%
Strength: E2mom for 18´
– Clean and Jerk:
*Sets 1,2,3: 70, 75, 80%
*Sets 4,5,6: 75, 80, 85%
*Sets 7,8,9: 80, 85, 90%
WOD:
AMRAP 20:
100 Double Unders
50 Wallballs
40 Box Jumps
30 Alternating Dumbbell Power Snatches 22.50/17.50Kg
20 Toes to Bar
10 Bar Muscle-ups