Pre WOD:
Squat Clean:
A, 8 set*1 Squat Cleans
– rest as needed between sets
Build from 75% to a heavy for the day
Focus: Bar speed and upright catch
B, 3 set*3 Clean Pull 104%
WOD:
Partner Wod:
For Time:
50 Chest Pull Ups
100 Thrusters 40/25 kg (90/55 lbs)
200/150 Cal Erg
100 Box Jump Overs 24/20 inch
50 Chest to Bar Pull Ups
Cap 32 min
Post WOD:
Knee Health:
𝗘𝘃𝗲𝗿𝘆 𝗠𝗶𝗻𝘂𝘁𝗲 𝗢𝗻 𝗧𝗵𝗲 𝗠𝗶𝗻𝘂𝘁𝗲 𝗳𝗼𝗿 𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀: (𝟯 𝘀𝗲𝘁𝘀)
𝟭, 8 Elevated Heel KB Quad Squat + ISO Hold Remaining time (https://youtu.be/pSDfJJTcaFc?si=edROGDFZosSHgA7f)
𝟮, 30 seconds Max Hamstring Curls on Rower (https://youtu.be/l90qRQB4_so?si=z_yW6PBeq2Ochtmw)
𝟯, 45 sec Around The Clock Lunge Metrix (https://youtu.be/YONT1kiedjg?si=KozV9Nhx725sphdT)
𝟰, 40 Sec Weighted Wall Sit 10/20kg (22/44lbs)
𝟱, Rest
