Pre WOD:

Clean & Jerk

A, EMOM 6 min:
1, 3 Muscle Clean+3 Upright Front Squats
2, 4 Double Paused Split Jerk

Pause in dip and catch
– Build up weight from 40% of 1 RM C&J

B, E2MOM for 12 min: (6 sets)
1 Squat Clean+1 Hang Squat Clean+2 Split Jerk

Start at 70 % of 1 RM C&J and increase if happy with all lifts

WOD:

30 min Amrap:
8 Thrusters 40/25 kg (90/65 lbs)
40 Double Unders
8 FR Reverse Lunges 40/25 kg (90/65 lbs)
10 Pull Ups
– Rest 1 min in between rounds

Post WOD:

𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
6 Reverse Nordic Curl
12/12 KB Leg Extension (RIR 1-2)

* increase reps/ROM or weight from last week

Reverse Nordic Curl: https://youtu.be/e9qyCyqhJCc
KB Leg Extension: https://youtu.be/wuKMsYvXDNc