Pre WOD:
Jerk Complex:
E3MOM for 12 min:
2 Push Jerk+3 Split Jerk
Start at 70% of 1 RM Jerk and Build Up
WOD:
A, Back Squat:
3 sets*3 reps 80%+
Build to a heavy but controlled triple for the day
B, AMRAP 12 min:
2-4-6-8… Devil Press 1*22.5/15 kg (50/35 lbs)
10 Box Jump Overs 24/20 inch after each set
Post WOD:
Hang Challenge 2/4
Level 1: 2 min Passive Hang for time (feet assisted if needed)
Level 2: 4 min Passive Hang for time
Level 3: 6 min Passive Hang for time
* Collect the minutes of Passive Hang in as short time as possible, You can do as many sets as needed to reach 5 min
– Goal is to beat your time from last week
