Pre WOD:
Front Rack Reverse Lunges
E2MOM 12 min: (3 sets)
1, 6 Right Leg Elevated Front Rack Reverse Lunges (RIR 3)
2, 6 Left Leg Elevated Front Rack Reverse Lunges (RIR 3)
Stand on a 20 kg Bumper Plate
* Increase weight from 2 weeks ago
WOD:
A: Every 4 min for 12 min: (3 sets)
20 sec Max Rep Back Squat 70%/RIR 2
B: AMRAP 12:
2-4-6-8-10… (keep adding 2 reps)
Hang Power Snatches 40/25 kg (90/55 lbs)
Overhead Squats 40/25 kg (90/55 lbs)
Abmat Sit Ups
Post WOD:
Upper Pull Acc Week 3/4
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
Increase either rep or weight from last week
