SKILL / STRENGTH

Front squat  (15 mins)

3 sets of 6 reps

3 sec tempo + pause at the bottom

in between sets

6 dbl DB seated (on ground) clean + press

** DB is to be reset on the ground each time **

WOD

5 x 3 min rounds

Every 3 minutes

200m Run

Straight into

4 deadlifts

4 hang power cleans

** Weight is to increase every round **

– Must be a weight you can move unbroken in both movements