Pre WOD:
Squat Clean:
A, 5 set*1.1.1 Squat Cleans
.=10 sec rest
– rest as needed between sets
75%
Focus: Bar speed and upright catch
B, 3 set*3 Clean Pull 102%
WOD:
Partner Wod:
4 Rounds For Time:
40 DB Snatch 22.5/15 kg (50/35 lbs)
30 Burpee Box Jump Over 24/20 inch
80 Double Unders
400 m Partner Run
Cap 35 min
Post WOD:
“Core Accessories:
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
