Pre WOD:
EMOM 10 min:
1 Front Squat Start at 83% of 1 RM
Front Squat and increase weight for each set
WOD:
A, Capacity Strength EMOM:
EMOM 10 min:
1, 5 Power Clean 65%+
2 5 Strict Pronated Pull up (Weighted)
rest 4 min to part B
3*Amrap 4 min: 3-6-9-12.. reps
Front Squat 40/25 kg
Toes to Bar
Rest 2 min in between amraps
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