Pre WOD:
A, Back Squat:
5 set*4 rep
80% of 1 RM Back Squat
- focus on being upright and lifting as fast as possible.
WOD:
A, 3 RM Thrusters
6 sets*3 rep
Build up to 3 RM Thruster
B, Amrap 10 min:
2-4-6-8-10…
Clean & Jerk 50/35 kg
Chest To Bar Pull Up
Post WOD:
3-5 Rounds for quality:
15-30 sec L-sit
12/12 Rotational Side Plank
30 sec Hollow Rock