Deadlift:
3 set*5 rep at 70% Restart each rep and adjust to 2 RIR
WOD:
EMOM 12 min Strength Capacity
1, X Hang Power Clean 70%
2, X Strict Handstand Push ups
3, Rest X= Lowest Number on any round
Amrap 15 min
36 Double Unders
9 Deadlift 60/40 kg
6 Hang Power Clean 60/40 kg
3 Push Jerk 60/40 kg
Rest 30 sec in between rounds
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
