Monday May 4th

Pre WOD:

Squat Clean:

A, 5 set*1.1.1.1 Squat Cleans

.=10 sec rest
– rest as needed between sets
70%

Focus: Bar speed and upright catch

B, 3 set*3 Clean Pull 100%

WOD:

AMRAP 30 min:
400 m Run
15 Hang Clean And Jerk 50/35 kg (110/75 lbs)
15 Toes to Bar

Focus: cycling hang clean and jerk

Post WOD:

Lower Body Accessories
3 Rounds for quality:
6 Nordic Hamstring Curl
6 Reverse Nordic Curl
12/12 SL Leg Extension