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


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