PreWOD Competitor:
Full clean and jerk: 8 singles: 75-85%
then
Hang clean high pull from above the knee: 5×3
Specific Warm-up:
1 minute Wall Squats, then
2 minutes:
3 Close grip OVHS
3 hang power cleans
2 minutes:
3 thrusters
3 Good morning
2 minutes:
3 rings rows with a pause at top
3 lunges each leg
Strength:
Fitness: Front Squat 5×3
Competitor: 3RM Front squat with 5 second pauses top and bottom. Then without pauses, 100%, 95%
WOD: 13 minute cap
2 Rounds:
15 Pullups
5 Burpee box overs 24/20
then,
15-12-9
Power clean 115/80
Thrusters
then,
2 Rounds:
15 Pullups
5 Burpee box overs 24.20
Cashout or Individual Work: 4 minutes planks and side planks
Gymnastic Work:
HSPU Work from Skill WOD
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