Pre WOD:
A: Clean & Jerk – 6+ x 2 (~85%)
B:Clean pull – 2 x 4 (110% of max clean)
*focus: leg drive and bar close
WOD:
A, Back Squat:
3 sets*5 reps
– Build from 70% to a heavy 5 rep
B, AMRAP 15 min:
9 Toes to Bar
15 Wall Balls 9/6 kg (20/14 lbs)
200 m Run
Post WOD:
Alternating Tabata for 16 Sets (8 Rounds) (6/6):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Take rests as needed, but the clock does not stop.
*reduce rest times or increase quality/reps from last week
