Pre WOD:
1, Split Jerk
A, 3 set*6 Split Jerk BTN
54% of 1 RM
Focus on getting the Bar in the right position
B, E90sec for 12 min:
1 Paused Split Jerk
84% of 1 RM
2 Sec Pause in Split position
focus on bending your back leg
– Same as last week with a little heavier load. Focus on perfect movement instead of increasing weight
WOD:
A, Back Squat:
4 set*5 Rep +
83%
B1, WOD: «Grace have a sister»
Amrap 6 min:
10 Clean & Jerks, 40/30 kg
10 Clean & Jerks, 50/35 kg
max rep Clean & Jerks, 60/40 kg
Rest 2 min
B2,Amrap 6 min:
10 Toes to Bar
15 Air Squats
Post WOD:
3-5 rounds for quality of:
20 Copenhagen Hip Adductions
20 Hip Abductions