Warm Up:
Dynamics
T's Y's I's
Tea Cups
Rotator banded pulls
Wall slides
Push Press
1x5 @ 60% 1 x 3 @ 70% 1 x 2 @ 80% 1 x 2 @ 90% 1 x 1 @ 95%
Press
1 x 5 @ 65% , 3 x 4 @ 75/80/85%
Clean pulls
Adv from floor/intermediate from hang/beginner from high hang
2 x 4
Set 1: @ 70% of 1RM clean
Set 2: @ 80% of 1RM clean
WOD:
10 MIN EMOM:
2 Jerk off racks or blocks (80%)
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