Pre WOD:
A, Clean & Jerk
7 Set:
1 Squat Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk
Start at 70% of 1 RM and increase weight for every set where you are happy with all 4 lifts
B, 3 set*3 Clean Pull
110%+
Focus on keeping your back in as much tension as possible
WOD:
12 min Amrap: (90/30)
2 Single DB Burpee Box Step Overs
4 Single DB Box Step Overs
6 Burpee Box Jump Overs
8 Box Jump Overs
16 Double DB Deadlift
Rest 3 min between amraps
12 min Amrap: (90/30)
20/15 Cal Row
20 Thrusters 30/20 kg
DB Weight: 1*22.5/15 kg
Box Height: 24/20 inch
Post WOD:
Pull Finisher:
For quality:
Level 3: 9 Legless Rope Climbs
Level 2: 3 Legless Rope Climbs
Level 1: 3 set*3 Weighted Supinated Pull Ups
–then–
3 rounds of:
12 Dumbbell Seesaw Press, RIR 2-3
12 Dumbbell Seesaw Rows, RIR 2-3
12 L/12 R Single Arm Bicep Curls, RIR 2-3
