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



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