Pre WOD:
Back Squat: 4 set*6 rep 78%
– Adjust weight to where you have 2 rep in reserve
WOD:
A, EMOM 8 min:
1 Squat Clean 75%+
B, “Open Market”
16 min Amrap:
10 Power Clean 50/35 kg
20 Toes to bar
10 Push Jerk 50/35 kg
10 CTB Pull Up
20 Deadlift 50/35 kg
4 Bar Muscle Up (or 15 HR Push ups)
Every 4 min=18/14 cal Erg (start min 0)
Post WOD:
Posterior Chain Accessories
1: 3 Rounds for quality:
25 Frog Pumps
15/15 Banded Hamstring Curl Adjust to RIR 2
Frog Pumps: https://youtu.be/1vQJu0zwfYU
Hamstring Curl: https://youtu.be/ZjJJgXzgzFs
