Pre WOD:

Daily Challenge: 10 min Air Squat Hold

5 set*3 Deadlift RIR 2-3 75-80% Restart each lift

WOD:

A, E3MOM for 15 min
3 Power Snatch 65%* of 1 RM Snatch
2 Box Jump 30/24 inch
1 Squat Snatch 65%* of 1 RM Snatch
* Increase weight if under 1 min

B, 4*2 min Amrap:
1, Amrap 2 min:
Max Barbell Box Step Ups 30/20 kg
2, Amrap 2 min:
Max Cal Optional Erg
3, Amrap 2 min:
Max Box Jump Overs 24/20 inch
4, Amrap 2 min:
Max Thrusters 30/20 kg
Rest 1 min between the Amraps

 

Post WOD:

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