Pre WOD:
Paused Front Squat 5×3, 65%+ (2RIR)
*2 sec full stop, max speed up
(increase weights from last week if speed is maintained)
WOD:
A, Clean Complex:
6 sets:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
– 65%+, increase within technical control
B, EMOM 12 min (3 Rounds):
1, Max Hang Clean and Jerks 50/35 kg (110/75 lbs)
2, Max Burpee Over Bar
3, Max Pull Ups
4, Rest
Post WOD:
Lower body accessory 4/6
E90SEK 13:30 min (3 Rounds)
1: 10+10 Copenhagen Lifts
2: 12 Tibialis Raise + 6+6 SL Calf Raises with DB, pick weigth
3: 16 Jumping Lunges
