Pre WOD:

Strict Weighted Pull Ups:

4 set*5 Weighted Pull Ups

– Build up to a heavy 5 rep from about 75% of 1 RM (including Bodyweight)

* Scale by doing fewer reps or by doing 4 sets*2 Negative Pull ups

WOD:

A, 10 min Partner Amrap:
30 Clean & Jerk 50/35 kg
30 Clean & Jerk 60/40 kg
30 Clean & Jerk 70/50 kg
Max Clean & Jerk 80/55 kg

Rest 5 min

B, 15 min PartnerCindy
5 Pull Ups
10 Push Ups
15 Air Squats

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