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*2 Squat Clean & Split Jerk
– Build from 80% of 1 RM
– restart each lift (max 10 sec in between singles)
WOD:
“Rankel”
AMRAP 20 min:
6 Deadlifts 100/70 kg (225/155 lbs)
7 Burpee Pull Ups
10 KB Swings 32/24 kg (2/1.5 pood)
200 m Run
Post WOD:
Shoulder Health week 3/5:
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
