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+2 Split Jerk
Start at 80 % of 1 RM C&J and increase if happy with all lifts
WOD:
A, 4 set*3 Paused Front Squats
Pause: 1 sec pause in bottom of rep
Weight: Build from 78% of 1 RM to a heavy triple
B, 4 Rounds:
1 min Amrap:
4 Push Jerk 50/35 kg (110/85 lbs)
4 Lateral Burpee
Rest 30 sec
1 min Amrap:
4 Hang Squat Clean 50/35 kg (110/85 lbs)
4 Lateral Burpees
Rest 30 sec
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
