Pre WOD:
Jerk
5 set*2 Push Jerk+2 Split Jerk
Start at 65% of 1 RM Jerk and build up weight
WOD:
A, 5 set*3 Squat Clean
Weight: Start at 70% and build up
* No TNG, restart each lift
B, “Grindstone”
For time:
80 Box Jump Overs (no rebound) 24/20 inch
45 Toes to Bar
40 Burpee Box Jump Over 24/20 inch
20 Deadlift 110/80 kg (240/175 lbs)
16 min cap
Post WOD:
𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Single Arm DB Biceps Curl on GHD (RIR 2)
12/12 Lateral Side Raises (RIR 2)
12/12 Seated Dumbbell External Rotation (RIR 2)
Increase reps or weight from last week
Videos:
SA DB Biceps: https://www.youtube.com/watch?v=GxH3s_qVOSs
SA Leaning DB Raises: https://www.youtube.com/watch?v=V8UQGWMYYUo
SA Seated DB External Rotation: https://www.youtube.com/watch?v=rxRV-JCkM7Y
