Pre WOD:
4 set*5 Supinated Weighted Pull Ups
– Adjust Weight to RIR 2
WOD:
A, Strict Press:
4 sets:
Set 1: 5 reps 75%
Set 2: 4 reps 80%
Set 3: 3 reps 83%
Set 4: 2 reps 86%
(Adjust weights to RIR 2)
B, 4 AMRAPs:3-3-3-4 min:
Buy in: 400 m Run
Then AMRAP of:
3 Clean & Jerk 60/45 kg (135/95 lbs)
3 Lateral Burpee Over Bar
Rest 1 min between sets
Post WOD:
Back Health:
𝗙𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
𝟯 𝗦𝗲𝘁𝘀:
10 Banded GHD Hip Extension (https://youtu.be/fS0x2LWrwuU?si=QDPvIeg3fqovaAmQ)
10 Standing Side Crunch Left KB Left
20m (65ft) Suit Case Carry KB Left
10 Standing Side Crunch Right KB Right
20m (65ft) Suit Case Carry KB Right
20 Seconds Hollow Hold On GHD
*Rest as needed between sets
