Pre WOD:

A, 10 set*1 Rep Paused Split Jerk

– 2 sec Pause in catch
– Start at 70% of 1 RM and increase weight for every set where you happy with your lift

WOD:

A, Front Squat:
Set 1-5: 1 Rep Paused* Front Squat 80%+
Set 6: Max Rep Front Squat 75% of 1 RM
* Pause=3 sec in bottom
B, Fran
21-15-9 rep
Thrusters 43/30 kg
Pull Ups

Cap 10 min

Post WOD:

OH Stability+Lunges:

3 set*10 meter Double KB Overhead Walking Lunges

– Build up as heavy as possible but within unbroken sets