8 sets of
1.1.1 rest (5 sec between reps )
HANG POWER CLEAN
around 65% 1RM Hang power clean
*Focus is powerful hip extension, but strong/techncial catch in front rack, no star fishing and working on create strong connection with the bar .
Half Kneeling Single Leg Vertical Jump3 sets of 5 reps
Rest 1 minute between sets
*5 reps/side each set
*rest 1 minute between sets
*reset between each rep to keep it powerful
Every minute for 3 minutes Hollow Body Tuck Hold With Single Leg Extensions for 20sec
WOD
3rds for time :
6 sand bag front squats 150/100
12 Db farmer carry walking lunges 50/35
24 unbroken wall balls 20/14
rest 2 min