Pre WOD:
Box Back Squat
4 set*6 Rep 75%
Box at parallel
Adjust Weight to RIR 3
WOD:
OLY Partner Ladder
A, For time:
45 Power Snatches 40/30 kg (90/65 lbs)
30 Power Snatches 50/35 kg (110/75 lbs)
15 Power Snatches 60/45 kg (135/105 lbs)
2000/1800 m Row
45 Power Cleans 60/45 kg (135/105 lbs)
30 Power Cleans 70/50 kg (155/115 lbs)
15 Power Cleans 80/60 kg (185/135 lbs)
Cap 35 min
B, 1 RM Power Clean
When finished, Build up to todays max until cap
Post WOD:
Upper Pull Acc
3 Rounds for quality:
25 Banded Lat Pulldown https://youtu.be/SifD_2Q6DUY
12/12 Single Arm Bicep Curl on GHD https://youtu.be/GxH3s_qVOSs
