Pre WOD:

Split Jerk: E90sec for 15 min:
1 Split Jerk 85%+ Increase weight slightly for every set

 

WOD:

A, Front Squats:

In a 16 min window:

3-2-1-1

  • Build up to a heavy but safe single

B, EMOM 16 min:
1, X Cal Row/Ski/Bike
2, X Wall Balls 9/6 kg
3, X Burpee Over High Box 48/40 inch
4, Rest

 

Post WOD:

Hip Thrust: 3 set*8 Hip Thrust RIR 2-3