Pre WOD:
Bike Progression
4 rounds of:
2500m bike-erg @ RPE 7-8/10
2 min rest between rounds
WOD:
A: Snatch complex
Power Snatch + Hang Power Snatch + Overhead Squat
4 sets, 1+1+1 reps, 65%+
B: 5 Rounds for time
16 Deadlifts 50/35 kg (110/75 lbs)
8 Push Press 50/35 kg (110/75 lbs)
8 Pull Ups
TC: 12 min
Post WOD:
Lower Body Accessory
4 Rounds Of:
6+6Copenhagen Leg Lifts (https://youtu.be/CjinhqRzcaY?si=m-IZP0WdfGrW6VOY)
8 Reverse Nordic Curl (https://youtu.be/Qs6UOKIY_bQ?si=pdMku9t-qe4zRbGP)
10+10 Banded Clamshell (https://youtu.be/FUCmcnEKWHg?feature=shared)
