Pre WOD:
Split Jerk:
A, 3 sets*3 Jerk Balance
– Build from Empty Bar
B, E3MOM for 15 min: (5 sets)
4 Paused Split Jerk 65%
Pause=1 sec Pause in dip+catch
WOD:
A1, 3 sets*6 Back Squat 70%/RIR 3
A2, 3 sets*10 Z DB Press
– Adjust reps or weight to RIR 2
B, For time:
800 m Run
30 Front Squats 20/15 kg (45/35 lbs)
400 m Run
20 Front Squats 40/25 kg (90/55 lbs)
200 m Run
10 Front Squats 60/40 kg (135/95 lbs)
Cap 15 min
Post WOD:
Accessories Strength Program W 1/4
2 sets:
12 JM Press
12 Lu Raises
8/8 KB Leg Extension
Rest as needed between efforts
– Adjust weight to RIR 2
