Shoulder Prehab
A) EMOM Clean and Jerk Wave
Min 1- 2@70%1RM
Min 2- 2@75%1RM
Min 3- 1@80%1RM
Min 4- 1@85%1RM
Min 5- 2@70%1RM
Min 6- 2@75%1RM
Min 7- 1@80%1RM
Min 8- 1@85%1RM
B) Clean Pulls:
2×3 @90%, 1×2@95%, 1×1@100%, 1×1@100+%
C) Bent Over Rows (Pronated) 10RM
D) Festivus WOD #3:
AMRAP 8
12-9-6-3
Sumo Deadlift High Pulls (115/75)
Hang Power Cleans (115/75)
S2O (115/75)
then, with remaining time Bar over Burpees
*score total burpees
New You
Pulling Prep
A) Deadlifts: Intruction with PVC and Barbell
5×10 (light)
B) EMOM 10
Odd-10 Wall Balls
Even-10 KB Swings
*rest 2 mins
C) EMOM 10
Odd-10 Push ups
Even-10 Slam Balls