Pre WOD:

Box Back Squat:
4 sets*6 Box Back Squat
72% of 1 RM Back Squat
– Focus on max speed

WOD:

A, Bear Complex:

Within 15 min:

Build up to a heavy Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

B, 4 sets: 2 min on/2 min off for max rep:

3 Power Cleans 60/40 kg
6 Toes to Bar

* Restart each 2 min amrap

 

Post WOD:

Shoulder Health:
3 Rounds for quality:
15/15 sec Single Arm Active Hang
12/12 Seated DB External Rotation https://youtu.be/rxRV-JCkM7Y 5/5 Single Arm Scapula Push Up