Pre WOD:
Power Clean&Jerk:
E90sec for 12 min:
1 Power Clean+2 Split Jerk
70%+ of 1 RM Power Clean
WOD:
A1, 3 set*12 rep Back Rack Reverse Lunges (RIR 2)
A2, 3 set*5 Paused Strict Handstand Push Ups (RIR 2)
B, Amrep 11 min:
800 m Run
40 Box Jump Overs 24/20 inch
400 m Run
Max Rep Single Dumbbell Box Step Overs 24/20 inch, 1*22.5/15 kg
Post WOD
3 Rounds:
20 sec L Sit (or Tuck)
10 m Double DB Overhead Walking Lunges
Build up as heavy as possible on Lunges
Rest 2 min
