Pre WOD:
A, Split Jerk : 3-3-2-2-1-1
Start at 65% and increase the weight for every set where you´re happy with the lift
WOD:
A, Front Squat : 2-2-2-ME at 89% 1RM
B, Amrap 12 min:
5 Power Snatches, 50/35 kg
10 Back Squats, 50/35 kg
10 Medicine Ball Sit-ups 9/6 kg
10 AbMat Sit-ups
Rest 30 secs
Post WOD:
CoreWOD:
3-5 Rounds for quality of:
20 Hollow Rocks
Side Plank, 30 secs
Superman Hold, 30 secs