Pre WOD:
A, Jerk Complex:
5 sets:
1 Push Press
2 Push Jerk
3 Split Jerk
Start at around 65% of your 1 RM Jerk and build up for every set where you´re happy with all 6 lifts
WOD:
Holleyman:
30 rounds for time of:
5 Wall Balls, 9/6 kg
3 Handstand Push-ups
1 Power Clean, 102/70 kg
Cap 30 min
Post WOD:
Add a 40-60 min zone 2 run at a day when you got time for 2 sessions. Can also be substituted to Bike/Ski/Row