Pre WOD:
Clean and Jerk complex
6 sets:
1 Squat Clean
1 Front Squat
2 Split Jerk
65 %+
Increase weight when happy with all your lifts
WOD:
A, Strength
A1, Back Squat
4 sets x 8 reps, 77 %
A2, Strict Handstand Push Ups
4 sett x 5 reps, 2 RIR
B, For time:
100 Russian Kettlebell Swings, 24/16 kg
75 meter Single Arm Kettlebell Walking Lunge, 24/16 kg,
50 Burpee-to-Targets
25 Handstand Push Up
Cap 16 min
Post WOD:
3-5 rounds for quality of:
12/12 Single Leg Kettlebell Leg Extensions
15 Weighted GHD Back Extensions (RIR 3)
