Pre WOD:

Daily Challenge: 10 min Air Squat Hold

“Split Jerk:
A, E2MOM for 6 min:
6 Split Jerk Behind the Neck 60%
B, 5 set*1.1.1 Split Jerk 70% of 1 RM
.= 10 sec hold in Front Rack
“Focus on getting under the bar


A, EMOM 10 min:
1 Paused Hang Squat Snatch
3 sec Hold in Catch 75%+
B, EMOM 15 min
8 Wall Balls 9/6 kg
X Toes to Bar
Score= Lowest number of TTB in a round

Post WOD:

Shoulder Health:
3 Rounds:
30-60 sec Supinated Passive Hang
12/12 Seated DB External Rotation
60 sec Table Front Rack Stretch