WARM UP:
500 M. Row
Then:
2 Rounds (45/35/15)
10 Back Squats
10 Good Mornings
10 High Shrugs
10 High Pulls
10 Hang Cleans
Then:
5 Min. of Shoulder Mobility
LIFT:
Power Cleans + 1 Squat Clean & Jerk
3 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
2 + 1 @ 80%
2 + 1 @ 80%
WOD:
“13.4”
7 MIN. AMRAP
3 Clean & Jerks (135/95) (115/65)
3 T2B
6 Clean & Jerks
6 T2B
9 Clean & Jerks
9 T2B
12 Clean & Jerks
12 T2B
15 Clean & Jerks
15 T2B
18 Clean & Jerk
18 T2B
*21-24-27 etc. until time expires
If you have done “13.4” already:
WOD:
5K Row or Make up any WOD that you missed this week!
POST WOD:
Shoulder Mobility
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