Pre WOD:
A, Split Jerk
6 set:
3-3-2-2-1-1 Rep
Start at 65% and build up for every set where you happy with your previous lift
WOD:
A1, Back Squat : 2-2-2-ME at 92% 1RM
A2, Strict Handstand Push-ups : 5-5-5-ME
B, Amrap 10 min:
10/10 Single Arm Clean & Jerks, 22.5/15 kg
10/10 Single Arm Dumbbell Overhead Reverse Lunges, 22.5/15 kg
10 Hand Release Push-ups
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
