Pre WOD:
E2MOM for 14 min:
1 Power Clean+1 Hang Power Clean
Start at 70% of 1 RM Power Clean and build up
Focus on max speed on the bar
WOD:
A, Back Squat:
3 sets*8 Reps
Weight: 73%+/ Build to RIR 2
B, Fitness Level Benchmark:
DT
5 rounds for time of:
12 Deadlifts, 70/47 kg (155/105 lbs)
9 Hang Power Cleans, 70/47 kg (155/105 lbs)
6 Push Jerks, 70/47 kg (155/105 lbs)
Cap: 12 min
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