Pre WOD:
Split Jerk:
A, EMOM 4 min: 3 Jerk Balance
B, EMOM 12 min: 1 Split Jerk 75%
C, 3 set*10 Sec Jerk Rack Hold 110%+ of 1 RM Jerk
WOD:
19.2 Amrep 20 min:
25 Toes to Bar
50 Double Unders
15-13-11-9-6-7-. Squat Clean
Weight 1: 40/30 kg
Weight 2: 60/40 kg
Weight 3: 80/55 kg
Weight 4: 100/70 kg
Weight 5+: 110/80 kg
Post WOD:
3 Rounds for quality:
12/12 SL Hip Thrust
6 Reverse Nordic Curls
6 Nordic Hamstring