Pre WOD:
Split Jerk:
A, 3 sets*3 Jerk Balance (Add light weight from last week)
B, E3MOM for 15 min: (5 sets)
3 Paused Split Jerk 70%
Pause=1 sec Pause in dip+catch
WOD:
3 Sets For Time:
400 m Run
15 CTB Pull Ups
10 m Handstand Walk/5 Wall Walks
400 m Run
15 Deadlifts 50/35 kg (115/75 lbs)
10 Hang Power Cleans 50/35 kg (115/75 lbs)
400 m Run
Rest 3 min in between sets
Cap 36 min
Post WOD:
Accessories Strength Program W 2/4
3 sets:
12 JM Press
12 Lu Raises
8/8 KB Leg Extension
Rest as needed between efforts
Adjust reps to RIR 2, goal is to do 1 more rep than last week
