Pre WOD:
Daily Challenge: 10 min Air Squat Hold
Paused Back Squat:
4 set*2 rep Pause Back Squat
3 sec pause in bottom for each rep 5%+
WOD:
A, 5 Sets:
2 Push Jerk
2 Split Jerk
70%+ of 1 RM Jerk
B, For time:
500/450 m Optional Erg
30 Overhead Squats 30/20 kg
30 CTB Pull Ups
30 Overhead Squats 30/20 kg
500/450 m Optional Erg
Cap 13 min
Post WOD:
Leg Accessories:
3 Rounds for quality:
6 Reverse Nordic Curl (RIR 1-2)
12 Hip Thrust RIR 2