Pre WOD:
A, Split Jerk EMOM 10 min: 1 Split Jerk 85%+
Build Up to a heavy single
B, Deadlift 3 set*3 Deadlift 85%+
Build to a heavy 3 rep Deadlift where you restart each lift
WOD:
Partner WOD:
16 Rounds for time:
200 m Run
4 Man Makers 2*22.5/15 kg
Cap 35 min
Man Maker=
1 Push Up
1 Renegade Row Left
1 Push Up
1 Renegade Row Right
1 Squat Clean Thrusters
Post WOD:
3 Rounds for quality:
8/8 FR Bulgarian Split Squats RIR 2
8 Hip Thrust RIR2
Try to increase weight slightly from last week
