Friday January 2nd

Pre WOD:

Hip Thrust:
3×8 @ 2 sek stop at top and 3 rir

WOD:

A: Clean and jerk
3-3-2-1 @ 65%+

B: 6 Rounds For Time (45 sec on/15 sec off)
3 Hang Clean And Jerk
6 Front Rack Reverse Lunges
9 Lat Burpee Over Bar

Time cap 12 min

Barbell weight: 50/35 kg (110/80 lbs)

Post WOD:

Row Progression
3×5 min @ zone 3

Interval 1: s/m=25-28
Interval 2: s/m=28-31
Interval 3: s/m=32+