Pre WOD:
E3MOM for 15 min:
3 TNG Power Clean+ 3 Push Jerk
70% of 1 RM Power Clean & Jerk
You do 3 Power Cleans followed by 3 Push Jerk
WOD:
A, EMOM 12 min:
1, 10 Front Squats 65% of 1 RM/RIR 2
2, 10 Weighted Push Ups RIR 2
3, 8/8 SA KB Row RIR 2
4, Rest
B, 12 min Amrap:
10 Toes to Bar
10 Russian KB Swing 24/16 kg (55/35 lbs)
10 Goblet KB Reverse Lunges 24/16 kg (55/35 lbs)
Post WOD:
Lower Body Accessories:
3 Rounds for quality:
12 Good Mornings RIR 3
16/16 Banded Hamstring Curl
45 sec Sandbag Bearhug Hold
Rest as needed between rounds
