Pre WOD:
A: Clean & Jerk – 5 x 3 (~70-80%)
*squat and split
B: Clean pull – 4 x 4 (105% of max clean)
*focus: leg drive and bar close
WOD:
A, Front + Back Squat:
4 sets:
4 Front Squats.2 Back Squats
– 75%+ of 1 RM Front Squat
.= rerack and Back Rack
B, AMRAP 12 min:
8 Power Snatch 40/25 kg (90/55 lbs)
12 Back Rack Lunges 40/25 kg (90/55 lbs)
200 m Run
Rest 30 sec
Post WOD:
Back Strength (1/6)
𝗙𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
𝟯 𝗦𝗲𝘁𝘀:
10 Banded GHD Hip Extension (https://youtu.be/fS0x2LWrwuU?si=QDPvIeg3fqovaAmQ)
40m D-ball/Sandbag Bear Hug Carry, pick weight
*Rest as needed between sets
