Pre WOD:

Extra Prep before the Clean & Jerk test:
A, EMOM 9 min:
1, 50 sec Table Overhead Stretch https://youtu.be/729SAkO6CAE
2, 50 sec Air Squat Hold 3, 25/25 sec Lat Stretch https://youtu.be/WkPbbYaLkT4
3 sets*3 Seated Box Jump Video: https://youtu.be/OAZiXkOFVso”

WOD:

A, Test: 1 RM Clean & Jerk

18 min to build up to todays 1 RM Clean & Jerk

B, “Ravenblood”

800 m Run
30 Clean & Jerks 70/47 kg

Time Cap= 12 min

Post WOD:

Core Accessories:
3 Rounds of Core Circuit
15 Hollow Rocks
15 V Ups (Or scale for Tuck Ups)
15 sec Hollow Hold
15 Abmat Sit Ups
Rest as needed between rounds