Pre WOD:
6 sets: 2 Push Jerks + 1 Split Jerk
Start at 75% of 1 RM SJ and increase weight for every set where you happy with all lifts
WOD:
A, Back Squat 3-3-3-ME at 88% 1RM
B, 2 Rounds:
Amrap 3 min
30/24 Row Calories
max reps in remaining time
Box Jumps, 24/20 in
—
Amrap 3 min
30 Double Unders
10 Wall Balls 9/6 kg
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– No rest in between amraps
Post WOD:
3-5 rounds for quality of:
12 V-ups
20 Hollow Rocks
12 Straddle V-ups
20 Straddle Hollow Body Rocks
Superman, 30 secs