Pre WOD:
Clean & Jerk
6 sets:
1 Squat Clean
1 Hang Squat Clean
3 Split Jerk
65% of 1 RM+
Focus on catching the clean as upright as possible and catching the Split deeper than usual
WOD:
A, Back Squat
5 set*10 Rep
70%/rir 2
B, 8 Min Amrap:
10 Thrusters 45/30 kg
50 Double Unders
Post WOD:
Posterior Chain Accessories:
3-5 Rounds for quality:
5 Nordic Hamstring
10/10 Single Leg Hip Thrust (RIR 3)
20/20 Banded Hamstring Curl