Pre WOD:
Gymnastics Strength:
A, 4 sets*3 Strict Weighted Pull up
Leave 1-2 Rep in reserve
– Do 3 sets*8 Rep Seated Pull up if you don´t have Strict jet
B, Optional Skill Work
Spend 5-10 min in EMOM format to
practice a skill you want to get better at
WOD:
A, Clean Complex:
6 Set:
1 Hang Power Clean
2 Hang Squat Clean
Start at 70% of your 1 RM Clean and build up
B, Amrap 10 min:
6 Hang Power Cleans, 50/35 kg
6 Thrusters, 50/35 kg
6 Box Jumps, 30/24 in
Post WOD:
Leg Accsesesorie Strength:
3-5 Rounds for quality:
12/12 KB Leg Extension
10/10 KB Hip Flexor Raises