Monday January 5th

Pre WOD:

Hip Thrust:
3×9 @ 2 sek stop at top and 2-3 rir

WOD:

A: Clean and jerk
3-2-2-1-1 @ 68%+

B: DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC 12 min

Barbell weight: 70/47 kg (55/105 lbs)

Post WOD:

Static circle
3 Rounds of
45 sec Wall Sit
10+10 sec Pallof Hold
20 sec L-sit @ your level

Pallof hold:
https://youtu.be/AV4vW89ok5g?si=k3tVn7-Rc3FtOx2h
L-sit progressions:
https://youtu.be/NbaQ2zoTD5I?si=1NWcqvx0k3duL_KW