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, 8 set*1 Squat Clean & Split Jerk
– Build from 82% of 1 RM
– restart each lift (max 10 sec in between singles)
WOD:
A, Paused Front Squat:
3 sets*3 reps
Pause = 3 sec pause in bottom
Build from 70% to a heavy triple for the day
B, 90 sec on/90 sec off for 5 sets:
20/15 Cal Erg
Max Thrusters 30/20 kg (65/45 lbs)
Post WOD:
Shoulder Health week 4/5:
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
