Warmup

1′ Spider
30″ PVC PassTrough
30″ Inch Worms
30″ Down Ups

Specific Warmup

with an empty barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

Strength

Power Clean:

1) Points of Performance + Warmup to 65%

2) Every 1’30 x 12 :

Set 1-6) 2 Power Cleans + 1 Hang Power Clean – Build in weight
Set 7 – 12) 1 Power Clean

WOD

5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30″/24″)
Max Power Cleans

1’30 rest tussen de AMRAPS