Clean and Jerk

3×1 Reps @80%
*Three good singles here, if you feel good go heavier on the last set.


Box Squat

10×2 Reps @65%
*Use a bench to sit back on. Focus on speed and force production. Try to go wider stance and initiate the squat by shifting your hips back and trying to keep a vertical shin angle.


3 Rounds For Quality:

12 Double DB Prone Rows
10 Barbell Roll Outs
*Quality work at the end of class. For the prone rows use a bench at an angle.
**Scale to box strict hspus or seated double DB strict press to something challenging but unbroken for 8 reps.

Categories: WOD

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