Shoulder Prehab
6 Point FG’s 2×10
Band Pullaparts 2×10
Push ups Pluses 2×10
Hanging Lat Activations 2×10
A) Jerk Complex:
Push Jerk+Split Jerk
*20 mins
B) Establish 20RM Push Press
*10 mins
C) WOD: 3RFT
30 Doubles
21 WB (20/14)
30 Doubles
15 Pull ups
30 Doubles
9 Ring Dips
*12 min cap
Time
0-10 Shoulder Prehab
10-30 Jerk Complexes
30-40 Push Press
40-45 Rest/Setup
45-End WOD