Pre WOD:
Clean & Jerk:
6 set:
1 Power Clean
1 Hang Power Clean
1 Push Jerk
Start at 75% of 1 RM C&J and build up to todays heavy complex
Focus on creating Power
WOD:
A, Back Squat:
4 sets*8 Rep
Weight: 75%/2RIR
B, Amrap 6 min:
3 Chest-to-bar Pull-ups
6 Push-ups
12 Air Squats
Rest 2 min
Amrap 6 min:
12 Deadlift 80/60 kg
8 Lateral Burpees
Post WOD:
Shoulder Health:
3-5 Rounds for quality:
12/12 Seated External Rotation
60 sec Front Rack Table Stretch
60 Sec Supinated Hang