Pre WOD:

A, Split Jerk
Every 2 min for 12 min (6 set)
3 Paused Split Jerk

70% of 1 RM

2 sec Pause in the bottom of the split jerk for every rep

B, Paused Front Squat
3 set*3 Paused Front Squat

3 sec pause in the bottom of the squat Start at 75% of your max and build the weight up

WOD:

“Cardioatlantic” – Partner WOD
Amrap 10
9 DB Deadlift, 2 x 22,5/15 kg
6 DB Hang Cleans, 2 x 22,5/15 kg
3 DB Push jerks, 2 x 22,5/15 kg
2 min rest
Amrap 10
Max Cal Row
2 min rest
Amrap 10
8 Box Jump, 30/24”
2 Man Makers, 2 x 22,5/15 kg

Post WOD:

A, Tempo Strict Pull-ups
5 set x 3 rep

Move as slow as possible both up and down.

B, Couch Stretch 3x 60 secs/Side