Pre WOD:
Pull strength
3×5+ Weighted Pull Ups @ RIR 2, last set = max reps
EMOM 5
5 Decline Ring Rows (2-3 RIR)
WOD:
A: Snatch
2 rounds of:
3-2-1 @ 65%+
B: 2 x AMRAP 5 min (B1-B2)
B1:
15/12 Cal Row
12 Burpee Over Rower
2 min Rest
B2:
12 Alt DB Snatch 1×22,5/15kg (50/35lbs)
15 Abmat Situps
Post WOD:
Shoulder Health
2-3 rounds of Banded 7s:
7 Pull Aparts
7+7 CrossBody pull aparts
7 External Rotation
7 Behind the neck arm extension
7 Press behind the neck
7 Pull Throughs (shoulder dislocation)
