Pre WOD:
Use todays Warm Up to prepare a little extra for todays Clean & jerk
A, 3 set*3 High Box Jump
B, Mobility:
3 Rounds:
1 min Table Front Rack Stretch
1 min Table Overhead Stretch
1 min Air Squat Hold
Video:
Table Front Rack Stretch: https://youtu.be/ifYeA6IFkQ8
Table Overhead Stretch: https://youtu.be/cVmJNuDrIds
WOD:
A, Test: 1 RM Clean & Jerk
B, ”Grettel”
10 rounds for time of:
3 Clean & Jerks, 61/43 kg* (135/95 lbs)
3 Bar Facing Burpees
* Switch to 60/40 kg if not enough plates
Cap 10 m
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