Pre WOD:

A, Poloymetrics:

3 set:
3 Box Jump for max height
5 Polymetric Push Ups

B, 5 set*5 Rep Bench Press (81%/RIR 2)

WOD:

A, 6 set:
1 Squat Clean+1 Hang Squat Clean ( 75%+)


B, 4*2 min on/2 min Off:
3 Front Squats 60/45 kg
6 Box Jump Overs 24/20 inch

Post WOD:

Shoulder Health 1:
3 Rounds for quality:
30-60 sec Passive Supinated Hang
12 Cuban Rotation
12/12 Single Arm Leaning DB raises