Strength:

every 1.30 for 7 rounds 3-2-2-2-1-1-1 reps of squat clean & jerk

(start from %65 and work up to %80 of your 1RM)

WOD:

every 3.00 for 3 rounds

6 power snatch (50/30)

12 box jump (24/20)

max. rep handstand push-up / max. rep hand release push-up in the remaining time

rest 90 seconds

CORE: 3 Rounds (5 minutes time cap.)

10 hollow rock

20 kettlebell russian twist

30 flutter kicks