Pre WOD:
A, EMOM 4 min:
2 Muscle Clean+2 Front Squats+2 Split Jerk
Build weight from 50% of 1 RM Muscle Clean
B, 5 set*4 Squat Clean & Split Jerk
– Build from 70% of 1 RM
– restart each lift (max 10 sec in between singles)
WOD:
Kelly
5 Rounds For Time:
400 m Run
30 Box Jumps 24/20 inch
30 Wall Balls 9/6 kg (20/14 lbs)
Cap 32 min
Post WOD:
Core Accessories 1/5:
EMOM 12 min:
1, 15-20 sec/Side Single Leg Plank
2, 15-20 sec/Side Single Leg Adductor Plank
3, 15-20 sec/Side Single Leg Reverse Plank
4, 15-20 sec/Side Single Leg Side Plank
