Pre WOD:

Every 3 min for 12 min: (4 set)
16 Front Rack Reverse Lunges

Start at 50% of your1 RM Front Squat and build up to something heavy for the day

Dagens WOD:

A, 7 sett
1 Squat Clean + 3 Split Jerk
70 %+

Hold last Split Jerk for 3 sec in catch position.

B, Benchmark: “Grettel”
10 Rounds for time
3 Clean & Jerk, 61/43 kg
3 Bar Facing Burpees

Time Cap: 12 minutes

Post WOD:

3 rounds for quality of:
3 Weighted Pull-ups
5 Strict Handstand Push-ups/ Setaed Dumbbell Press

Scale up/down to Rir 2-3 on both movements