Strength and Technique

Power Clean Technique and Efficiency Practice

STOH Technique and Efficiency Practice

Squat Mechanics

WOD

3 RNDS:

1 min Max Power Clean (60/40)

1 min Max STOH

1 min Max Back Squat

2 mins Rest

(Remove 10kg after each round – ladies remove 5kg)

200m Run penalty after the WOD for every time you drop the bar