Pre WOD:
Hang Power Clean
8 sets: 1 Hang Power Clean
Build from 75%
WOD:
A, Front Squats:
4 sets*4 Rep 70%+
B, For time:
60 Box Jumps 24/20 inch (step down)
50 Alt DB Snatches 22.5/15 kg (50/35 lbs)
40 DB Box Step Overs 22.5/15 kg (50/35 lbs) 24/20 inch
30 Alt DB Devil Press 22.5/15 kg (50/35 lbs)
20 Box Jump Overs (clear) 24/20 inch
Cap 15 min
Post WOD:
Lower Body Accessories 1 Week 4/4:
3 Rounds for quality:
12 Good Mornings RIR 3
16/16 Banded Hamstring Curl
45 sec Sandbag Bearhug Hold
Rest as needed between rounds
Increase either rep or weight from last week
