Pre WOD:
Daily Challenge: 10 min Air Squat Hold
Snatch:
A, EMOM 5 min:
1 Muscle Snatch + 1 Superslow Overhead Squat
* 10 sec down+10 sec up
60%+ of Muscle Snatch
B, EMOM 10 min:
1 Paused Snatch Balance 3 sec Hold in bottom position
75%+ of 1 RM snatch (Weights is very individual here)
C, E2MOM for 6 min:
3 Snatch Pull 105%+ of 1 RM Snatch
WOD:
Clean & Jerk
Partner Ladder:
Part A-For time:
20-16-12-8-4 Clean & Jerk
20/15 Cal Optional Erg
20 Toes to Bar
Weight 1: 60/45 kg
Weight 2: 70/50 kg
Weight 3: 75/55 kg
Weight 4: 80/60 kg
Weight 5: 85/63 kg
* Partners need to do every other lift
Cap 35 min
Part B until cap: Work up to a heavy
C&J for the day
Post WOD:
“Shoulder Health:
3 Rounds:
12 Incline Bench Y Raises
12 Incline Bench T Raises
12 Incline Bench W Raises
30-60 sec Passive Hang between rounds
YTW Raises: https://youtu.be/t-2ETBJAjnU
