WUWOD
Shoulder Prep, with a light kb 2-3 rounds of:
- 5 arm press left side
- 3 Turkish get ups left side
- 5 arm press right side
- 3 Turkish get ups right side
WOD 1
In 20 mins complete:
- 5 x 3 Jerk
*Use the heaviest weight possible on each set
WOD 2
In 20 mins complete:
10 mins complete 3 rounds of:
- 3 hang squat cleans @ 80/55 RX+ 100/70
- max set unbroken power cleans @ above weight
5 min rest then:
- In 5 mins 3 rm power clean
*30 SEC rest between rounds
*No rest between movements
*Pick a weight that you can hit 5-10 unbroken power cleans each round
*Score = power clean reps/3 rep max weight
Additional Work
15 mins after class, 3 rounds for time of:
- 75 Double unders
- 15 bar muscle ups
- 15 squat cleans @ 50/35