Pre WOD:
A,Front Squat 4×3 at 87% 1RM (RIR 1-2)
Use a weight where you can focus on being as upright as possible.
WOD:
A, OLY COMPLEX:
7 sets
1 Clean Pull
1 Low Hang Power Clean
1 Split Jerk
Weights:
70%+ of 1 RM C&J
B, For time
25-20-15-10-5 Lateral Burpees Over Bar
5-10-15-20 Clean and Jerk, 50/35 kg
Cap: 12 min
Post WOD:
3-5 rounds for quality of:
15 GHD Sit-ups
15 GHD Back Extensions