Strength
Front squat
2 x 10 (50%)
2 x 6 ( 70%)
2 x 2 (90%)
Practice
Emom x 6 rounds
1 power clean
1 squat clean
1 split jerk
Work with 70% of 1 RM power clean
WOD
20-15-10-5
Thruster
toes to bar
50 double under
increase weight every round
(40/50/60/70% of 1RM cluster )
Core
20-15-10
candlestick sit ups
legs pulse from L-sit position
30 seconds superman
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