Pre WOD:
Split Jerk:
6 set*6 Split Jerk 55-60 %
Keep the weight light and focus on getting under the bar more than usual
WOD:
A, Front Squat:
4*3 Tempo Front Squats
*Tempo 32X0
Weight: 75%+ (RIR 1-2)
B, 15 min Amrap:
6 Lateral Burpee Over DB
6 RA DB Hang Power Cleans
6 RA DB FR Reverse Lunge
6 LA DB Hang Cleans
6 LA DB FR Reverse Lunge
6 Lateral Burpee Over DB
Rest 30 sec between Rounds
DB Weight: 22.5/15 kg
Post WOD:
𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
60 sec Supinated Passive Hang
12/12 Single Arm Seated Dumbbell External Rotation
6 Face Down Double Pumps
