Pre WOD:
Hang Squat Snatch
6 set*3 Hang Squat Snatch
75% of 1 RM Snatch
Keep the weight and focus on getting faster and faster under the Bar
WOD:
A, Deadlift
4 set*5 Rep
75%+
Increase weight every set building up todays 5 RM
B, 12 min Amrap:
15-10-5 reps:
Wall Balls 9/6 kg
Deadlift 80/60 kg
Box Jump 30/24 inch
Post WOD:
Hip Stability/Posterior Chain
3-5 Rounds for quality:
10/10 Copenhagen Exercise
15/15 Miniband Clamshell
20/20 Banded Hamstring Curl