Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
Front Squat
4 sets x 6 reps @ 75% RIR 2-3
Rest 2-3 min
WOD:
A, Clean & Jerk
5 sets:
1 Power Clean+1 Hang Power Clean+
3 Paused Split Jerk
Weight: Start at 60% of 1 RM Clean & Jerk
Pause: 1 sec in dip and catch
B, Every 2 min for 12 min for max rep
90 Sec Amrap:
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk
12Toes to Bar
Max Air Squats
Barbell Weight: 50/35 kg (110/80 lbs)
Post WOD:
3 rounds:
10/10 DB Seated External Rotation
10/10 Banded Internal Rotation
12 Banded Face Pulls
Rest as needed between rounds and movements
