Pre WOD:
Split Jerk
EMOM 4
1 Split Jerk @ 2 sek stopp i dip+1 Split Jerk @ 2 sek stopp i catch
E2MOM 8
2 Split Jerk @ 70%+
WOD:
A, Pause Front Squat
3-3-3 @ 65%, + 2 sec stop in bottom
B, PartnerAMRAP 16 min*
14 Push Press, 40/25kg (90/55 lbs)
16 Pull Ups
24 Wall Balls, 9/6kg (20/14 lbs)
25/20 Cal Erg
*Split anyhow
Post WOD:
Core sequence
Nivå 1: https://youtu.be/6COKAGFFugo?si=IHqMcYekg3LQB2Ua
Nivå 2: https://youtu.be/-uBFqUMLQ7g?si=ml3lA8_rYZpuFnfl
Nivå 3: https://youtu.be/O_EUyZwj1MQ?si=1RNmhNC90xY-c_ZM
Nivå 4: https://youtu.be/y4f1QqcE2KY?si=SMFUPXJhqnQjQAV5
2-3 rounds, 2 min rests
