Pre WOD:
A, Clean & Jerk Prep:
Every 1 min for 4 mins, alternating between:
1x [ 3 Muscle Cleans + 3 Front Squats ], pick load
1x [ 3 Jerk Balances + 3 Pause Split Jerks ], pick load
B, EMOM 12 min:
1 Squat Clean & Paused Split Jerk
2 sec Pause in Split
70%+, increase weight for each sucsesfull lift
WOD:
PartnerWOD:
For time:
100 Russian KB Swing 32/24 kg
2400 m Run (12*200)
100 Toes to Bar
2000 m Row
100 Russian KB Swing 24/16 kg
Cap 35 min
Post WOD:
3 rounds for quality of:
15-30 sec Ring Support Hold
30 m Left arm /30 m Right Arm Dumbbell Suitcase Carry, pick load,
15-30 sec Deep Ring Support
30 m Barbell Front Rack Carry
For quality, rest as needed between sets. Build Dumbbell/Barbell heavy but safe
