Pre WOD:
A, 6 set*3 Hang Power Clean for max speed
70% of 1 RM
Focus on lifting as fast as possible
WOD:
A, Back Squat
Set 1: 6 rep Back Squat 78%
Set 2: 4 rep Back Squat 84%
Set 3: Max Rep at 84%
B, 8 Rounds for time:
10 Pull Ups
10 Back Rack Reverse Lunges 40/25 kg
30 Double Unders
Rest 30 sec between rounds
Cap 16 min
Post WOD:
Leg Accessories:
𝗔, 𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
5/5 Paused* Hawaiian Squats
5/5 Knee+Toe Squat
5/5 Single Leg Pistol Squat Raises
* 2 sec pause in bottom of each rep
—
𝗕, 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