Pre WOD:

Clean & Jerk Complex:

6 sets of:
1 Squat Clean
1 Hang Squat Clean
3 Front Squats
1 Split Jerk

Start at 65% and build weight up

WOD:

Murph:

For time:
1600 m Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 m Run

Post WOD:

Leg accessories

𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Kettlebell Leg Extension (RIR 2)
10/10 Kettlebell Hip Flexor Raises+10 sec hold on the last rep
6 Reverse Nordic Curls