Pre WOD:
Jerk Complex:
E3MOM for 12 min:
1 Push Jerk+3 Split Jerk
Start at 70% of 1 RM Jerk and Build Up
WOD:
A, Back Squat:
3 sets*2 reps 83%+
– Build to a heavy but controlled double (prep for next week)
B, 5 sets: 2 min on/1 min off:
6 Power Cleans 60/40 kg (135/90 lbs)
12 Lateral Burpees
Post WOD:
Hang Challenge 3/4
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
