Pre WOD:
Extra Prep for todays Clean And Jerk:
Mobility:
3 Rounds:
60 sec Air Squat Hold
30 Sec Front Rack Table Hold
15 Sec Wall Bridge Hold
Front Rack Table Hold (LINK)
Bridge Hold: https://youtu.be/0pUwcRy_WGw
Wall Slide: https://youtu.be/X9c8MU7vB0M
Plyo:
3 set*3 Seated Box Jump for max height
Seated Box Jump: https://youtu.be/OAZiXkOFVso
WOD:
A: 1RM Clean And Jerk
B: Benchmark Grettel
10 rounds for time of:
3 Clean & Jerks, 61/43kg (135/95 lbs)
3 Burpees over Bar
TC 10 min
*Until cap: max dead hang
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)
