Pre WOD:
Front Rack Reverse Lunges
E2MOM 12 min: (3 sets)
1, 8 Right Leg Elevated Front Rack Reverse Lunges (RIR 3)
2, 8 Left Leg Elevated Front Rack Reverse Lunges (RIR 3)
Stand on a 20 kg Bumper Plate
WOD:
Partner Clean Ladder:
5 Rounds for time:
1000/900 m Erg
20-16-12-8-4 Power Cleans
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5: 85%
Buy Out to Cap: Build to heavy Power Clean
Cap 36 min
Post WOD:
Core Accessories: Week 1/4
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
10 Sit Ups with plate
20 Table Top Sit Ups with plate
30 Russian Twists with plate
40 Flutter Kicks with plate
50 sec Plank Hold included 5/5 Plate Step Ups each arm
Rest 1 min between rounds
Adjust reps to what you can do in unbroken sets and increase each week
