Strength:

every 1.30 for 7 rounds 3 reps back squat

(start from %80 and work up to %85 of your 1RM)

WOD:

AMRAP 4 min.

5 hang power clean (55/30)

6 burpee box jump over (24/20)

12 double under

rest 2 minutes

AMRAP 4 min.

4 hang power clean (60/35)

6 over the bar burpee

12 double under

rest 2 minutes

AMRAP 4 min.

3 hang power clean (65/40)

6 target burpee

12 double under

rest 2 minutes

AMRAP 4 min.

2 hang power clean (70/45)

6 burpee

12 double under