Pre WOD:
Front Squat:
A, EMOM 10 min: 1 Bottom Up Front Squat Start at 75% of 1 RM Front Squat and build up weight for each set
B, 2 set*6 rep Zombie Squats RIR 2
Video Bottom Up Squat: https://www.youtube.com/watch?v=bNt9sB3ORzc&embeds_referring_euri=https%3A%2F%2Fapp.fitr.training%2F&source_ve_path=Mjg2NjY&feature=emb_logo
Video Zombie Squats: https://www.youtube.com/watch?v=zB6F5_NNaLY&embeds_referring_euri=https%3A%2F%2Fapp.fitr.training%2F&source_ve_path=Mjg2NjY&feature=emb_logo
WOD:
A. Clean & Jerk:
6 sets* 1 Power Clean+2 Split Jerk
70%+
B. 6 min AMRAP
8 Power Cleans 40/25 kg
8 Toes to Bar
Rest 1 min
6 min AMRAP
12 Wall Balls 9/6 kg
15/12 Cal Row
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