Warm Up:
Run 10 laps
Dynamics
Shoulder mobility and stability
Scap push ups and pull ups
Bottoms up KB press - Pick a weight and rep scheme to warm up the shoulder
Turkish Get Ups - same as presses, go for quality of movement, not weight
Warm Up with bar: Pull / Muscle/ Dynamic x2
Pull/Dynamic/Dynamic/Jerk 2 x 2
Add weight and do reps of power clean & jerk to warm up to your wod weight
WOD: "Grace" Compare to Aug 8
30 Clean & Jerks for time (95/135)
Rx2:
From hang, 30 x 1 clean and jerks for quality (this wod is not timed)
MOD:
30 Medball clean and jerk or press for time (work the movement)
Cool Down: Banded shoulder & Hip distraction
Lacrosse ball rollout - lats
Cobra to down dog
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