Pre WOD:
Back Squat 5 sets*6 rep
Weight: 76% (rir 3)
Focus on being as upright as possible
The reason for a relatively light weight today is that we want to be ready to push todays Heavy Benchmark
WOD:
A, OLY Complex
6 set:
3 Squat Clean + 1 Push Jerk
70%+ of 1 RM Clean & Jerk
B, Fitness Level Benchmark Heavy:
30 Squat Clean & Jerk
70/45 kg for time
Buy Out to cap
10 HR Push Up
10 Deadlift 155/100/(70/45 kg)
Cap 10 min
Post WOD:
Shoulder Health
3-5 Rounds for quality:
12/12 Leaning Db Lateral Raises
12 DB Pull Over
12 Cuban Rotation