Pre WOD:

EMOM 5 min:
3 Muscle Clean 60% of 1 RM Muscle Clean
E2MOM for 12 min:
1 Squat Clean+1 Hang Squat Clean 80%

WOD:

“Gear 4”
4 Rounds for time:
3 Wall Walk
6 Strict HSPU to Abmat
12 Alt DB Snatches 22.5/15 kg
15 Burpee Box Jump Over 24/20 inch
18 Wall Balls 9/6 kg
24 Box Jump Overs 24/20 Inch
Cap 34 min

Post WOD:

Leg Accessories:
3 Rounds for quality:
12/12 KB Leg Extension RIR 2
15/15 Banded Hamstring Curl RIR 2-3