Pre WOD:
Jerk Complex:
E3MOM for 12 min:
3 Push Jerk+3 Split Jerk
Start at 65% of 1 RM Jerk and Build Up
WOD:
A, Back Squat:
Set 1: 4 reps 82% /RIR 2
Set 2: 3 reps 85% /RIR 2
Set 3: 2 reps 87% /RIR 2
Set 4: 1 rep 92% /RIR 2
B, 5 sets:
90 sec on:
20/15 Cal Erg
Max Thrusters 30/20 kg (65/45 lbs)
Rest 90 sec between sets
Post WOD:
Shoulder stability/Health 1/4:
3 Rounds for quality:
10 Wide Ring Row https://youtu.be/eUlxZICLv4Q
12/12 SA DB Seated External Rotation https://youtu.be/3fR6igG7SQk
12/12 SA Banded Internal Rotation https://youtu.be/rm7lMvrmXbM
