Pre WOD:
A, EMOM 4 min:
2 Muscle Clean+2 Front Squats+2 Split Jerk
Build weight from 50% of 1 RM Muscle Clean
B, 5 set*3 Squat Clean & Split Jerk
– Build from 75% of 1 RM
– restart each lift (max 10 sec in between singles)
WOD:
A, 3 set*3 Vertical Jump for max height
B, “Lindo”:
10-9-8-7-6-5-4-3-2-1 reps:
Floor Press 50/35 kg (110/75 lbs)
Deadlift 50/35 kg (110/75 lbs)
Lateral Burpees
Pull Ups
Cap 20 min
Post WOD:
Shoulder Health week 2/5:
2 Rounds for quality:
1 min Hang
12 Cuban Rotations
30/30 sec Lat Stretch
Cuban Rotations: https://youtu.be/WH-Q_ZEzPfQ
Increase either by rep/time or movement quality from last week
