Pre WOD:

Jerk Complex
A, 6 set*1 Push Press+1 Push Jerk+1 Split Jerk

70%+ of Your 1 RM Jerk

increase for every set where you happy with alla reps in the set

B, 3 set*10 Sec Jerk Rack Hold


A, Within 18 min: Build to 1 RM Front Squats

B, «Flux»
For time:
30 Overhead Squats 40/25 kg
800 m Run
20 Overhead Squats 40/25 kg
400 m Run
10 Overhead Squats 40/25 kg
Cap 13 min

Post WOD:

3 Rounds For Quality:
12/12 Seated Dumbbell External Rotation
12/12 Single Arm Leaning Dumbbell Raises
60 sec Supinated Passive Hang