Pre WOD:
Snatch Ladder for quality:
20 Rep 60% of 1 RM
15 Rep 70% of 1 RM
10 Rep 85% of 1 RM
Focus on quality movement.
Every step forward/back=5 Burpees
WOD:
A1: Deadlift 4×8 at 75% 1RM
A2: Wall Walks 4×4
B: For 3 cycles:
AMRAP in 4 mins of:
6 Box Jumps, 24/20 in
8 Bar Facing Burpees
10 Shoulder-to-Overheads, 40/25 kg
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Post WOD:
3 rounds for quality of:
12 Dumbbell Bench Press (RIR 2-3)
25 Banded Lat Pull Downs