Pre WOD:
Push Strength
4×8 Bench Press @ 3 rir*
*After every set complete 6 Push Ups on Parallettes (Or DBs)
3 min rest between sets
WOD:
2 Rounds of (A-B-A-B)
A: AMRAP 7 min*
10 Pull-ups
20 Alternating Dumbbell Hang Clean & Jerks 1×22.5/15 kg (50/35 lbs)
30 Box Jump Overs, 24/20 inch
2 min rests between all amraps
B: AMRAP 7 min*
20 Burpees
30 Situps
20/16 Cal Erg
*Continue where you left off
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)
