Pre WOD:
Jerk
5 set*2 Push Jerk+1 Split Jerk
Start at 70% of 1 RM Jerk and build up weight
WOD:
“Shoulders from Colorado”
5 Rounds For time:
9 Strict Handstand Push Ups
12 Power Cleans 60/45 kg
4 Wall Walks
1 Wall Facing Strict Handstand Push Ups
60 Double Unders
Cap 28 min
Post WOD:
𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Single Arm DB Biceps Curl on GHD (RIR 2)
12/12 Lateral Side Raises (RIR 2)
12/12 Seated Dumbbell External Rotation (RIR 2)
Increase reps or weight from last week
Videos:
SA DB Biceps: https://www.youtube.com/watch?v=GxH3s_qVOSs
SA Leaning DB Raises: https://www.youtube.com/watch?v=V8UQGWMYYUo
SA Seated DB External Rotation: https://www.youtube.com/watch?v=rxRV-JCkM7Y
