Pre WOD:
Box Back Squat
4 set*7 Rep 75%
Box at parallel
Adjust Weight to RIR 3
WOD:
A, 5 Sets:
3 Hang Power Clean+3 Push Jerk
– Start at 60% of 1 RM Clean & Jerk and build to a heavy Complex
B, Amrap 12 min:
1-2-3 reps of
Hang Power Clean 50/35 kg (110/75 lbs)
Push Jerk 50/35 kg (110/75 lbs)
—
30 Double Unders
1 HPC-1 PJ-2 HPC-2PJ-3 HPC-3PJ-30 Double Unders 1 HPC-1 PJ-2….
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
